Below is a great tips for cardio
Cardio burns calories and fat and it can strip extra padding off your backside to reveal the sleek muscle underneath. But not all cardio is created equal and some modalities are more glute centric than other. Check out this list of outdoor activities you can do to whip your rear view into shape quickly and efficiently. Do three to five session of 30 up to 60 minutes of cardiovascular activity each week for optimal endurance and overall health.
Band Bun Lifter
Target muscles is glutes and hamstrings. Setup by get onto your hands and knees with your hands underneath your shoulders and your knees underneath your hips. Loop a resistance band over the centre of one shoe, foot flexed and extend your leg away from you, toe touching the ground. For action by keeping your hips square and left your leg until it’s parallel to the floor. Pause and squeeze your glutes then lower slowly to start. As you lift yourt leg simulaneously contract your abs to keep your hips square and your back flat.
For the target muscles is glutes, lowerback, hamstrings and inner thighs. Setup by lie dacedown with your legs open to the sides and bend your knees. Place the medicine ball between your heels, feet flexed with the soles of yoru shoes facing the ceiling. Place your hands together on the floor. For the action by press the ball toward the ceiling squeezing your glutes and lifting your knees off the floor as high as you can. After that pause a moment at the top then lower you leg to complete one repetition.
Double Knee drop
Target muscles is glutes hamstrings, abs and chest. Setup by get into plank position with your hands under neath your shoulder and your head hips and heels in line. Action by bend both knees and touch them briefly on the floor keeping your abs tight and your hips lifted. Straighten your legs again to complete on rep.
Target muscles is glute, outer thighs, inner thighs, abs and chest. Setup by holding a resistance band in each hand and hooking it around the base of your right leg. Get into a plank position with your hands underneath your shoulder and your head, hips and heels in line. Action by left your right toe off the floor and move it out to the side as far as you can. Holr momentarily then move it back to the start to complete one rep. Do all reps on one side before switching.
Vertical glute bridge
Target muscles is quads, hamstrings and glutes. Setup with lie face up with your right knee bent foot flat on the floor. Loop the centre of the band around the instep of your left shoe and hold and end in each hand at your sides on the floor. Extend your left leg toward the ceiling until it’s straight pushing against the band as your straighten. Action by raise your hips off the floor and pushing though your right foot to do so. Lift up until your right quad and torso create a straight line. Pause for a moment at the top then lower your hips until they are just above the floor. Repeat all reps on one side before swapping legs.