Grapevines Exercise: Tighten And Tone Your Glutes

Grapevines Exercise

The Grapevine or Grapevines (plural) exercise is a great warm up and aerobic exercise. It works the quads, hamstrings, calves, glutes, and core. Grapevines are often done as a warm up, cool down or extended into an aerobic activity.

Many athletes and celebs use the Grapevines exercise to tone their bodies:

• The Lady Gaga workout uses the grapevines exercise to warm up for her Monster’s Ball Tour.
• The Halle Berry workout used grapevines exercise as part of a workout and diet that impressed Oprah.
• The Jennifer Lawrence workout where she played Katniss Everdeen in Hunger Games used grapevines. Jennifer Lawrence would then move on to sprinting exercises.

When doing the Grapevine remember to:

• bend your knees
• keep your head up
• relax your shoulders

Here are the steps to performing the Grapevines exercise. Master the Grapevine exercise by going slowly at first, instead of reinforcing improper techniques.

1. Perform a criss-cross with your legs by stepping side-to-side.
2. Step out with your right foot to your right side.
3. Follow with your left foot criss-crossing over in front of your right leg, so it is now in front of you.
4. Criss-cross your right leg behind your left leg, so it is now leading you again.
5. Now, bring your left leg together, so that you are in normal standing position.
6. Repeat the previous steps in reverse order, bringing you back to starting position.
7. Cross in front, and then cross in back, and when you have mastered the basic motion, you can switch things up.

The Grapevine exercise gets harder the more you switch it up. For example, if you go, in front-in front, behind-behind your core begins to feel it. The quicker you move your feet, the more aerobic the exercise is, and the more calories you burn.

So, try to:

• Increase the distance and speed you go over time.
• Avoid injury by firmly planting your feet before moving them again. Survey your terrain for obstacles before beginning the exercise.
• Bend your knees more and more thorough the grapevine to work your glutes more effectively.
• Diverge from the normal front, then back rotation by adding more front-front’s and back-back’s to switch things up.
• Adding arm movements, like swinging them as you go, will increase calorie burn.
• Kicks, lunges, and squats can all be added to spice things up and keep your metabolism going.

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