But you know what? You kick butt as a parent too. You're out there every day, rain or shine, putting in endless hours, cooking, cleaning, making money and raising human beings.
That's a whole workout in itself!
You need a strong lower body to help power you through your day, so keep those glutes and legs strong with these butt kicking exercises.
Pick and handful, do each for 30 to 60 seconds and repeat 2 to 3 times for a killer workout in less than 20 minutes. If you really want to feel it the next day, grab a set of dumbbells, use a resistance band or have your child hop on your back; the intensity is up to you!
Squat
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Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Sit back and down like you're sitting into an imaginary chair. Lift back up, pressing through your heels and squeezing your glutes.
Squat Jumps
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Take the squat up a notch and make it plyometric.
Hip Extensions
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Get on all fours with your back straight. Raise one leg up behind you with your foot flexed, then return to the starting position.
Fire Hydrants
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Start on all fours, knees directly under your hips and hands directly below your shoulders. Keep your back and neck straight and your head looking forward. Keeping your knee bent, raise your right leg out to the side until your inner thigh is parallel to the floor.
Lunges
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Keep your upper body straight with your shoulders back and relaxed. Engage your core and step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Plyometric Lunges
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Get your heart pumping by adding plyometrics to your lunges.
Deadlift
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With your knees slightly bent, hinge forward from your hips with your back straight until your upper body is parallel to the ground. Use your glutes to return to your standing position and squeeze on the way up.
Single Leg Deadlift
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Like the two legged deadlift, hinge forward from the hip, keeping your back straight and raise one leg up behind you.
Glute Bridge
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Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes when you hit the top. Then, in a controlled motion, return to the starting position.
Single Leg Glute Bridge
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Intensify the regular glute bridge by extending one leg out in front of you. Use your core to keep your leg steady and controlled.
Side Steps
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Get in a low, seated position and step to the side in a controlled motion. Make this exercise harder with a resistance band or by squatting down lower.
Leg Swings
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Stand with your feet hip-width apart. Lift one foot off the ground, keeping your weight in the heel of your supporting foot. Slowly and with control, swing your leg to the side then back to the starting position.
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