In this article today we will show you 5 EFFECTIVE exercises that will build your glutes, improve your posture and burn fat, and since you are sitting all day, you can leave your glutes atrophied and painful, so you need exercises for your butt.
In fact, it is very important not to neglect these muscles. Because they play a vital role in maximizing leg strength, supporting your spine, and stabilizing the pelvis, and that’s why it’s good to have butt exercises that can also work your legs and thighs.
Also, just by strengthening your glutes, you will improve your posture, which is useful for running, sporting intensity and more, and building your glutes also helps to prevent injuries along the road. What it takes is 15 minutes several times a week to get abutt firmly and strong, because the butt exercises can be a great job.
Below we show you the most effective exercises to build up your gluteus maximus, gluteus medius, and gluteus minimus:
First, you need to stand up straight with legs at hip’s width apart and then step forward with your right. And then you need to bend your knee at 90°. And hold for 5 seconds and then go back to your original position. And then change legs. You need to do 10-20 reps in 3 sets and if you want to increase intensity, use light dumbbells and build up your strength.
– Donkey Kicks
First, you need to start on the ground on your hands and knees at shoulder’s and hip’s width and then keep your abs and glutes tight. And then you need to raise your right heel towards to the ceiling so that your foot is directly above your butt. And then make sure to keep your thigh no higher than your torso to avoid injuring your spine. And next, you need to hold the position and slowly return your knee towards the ground without touching it and then repeat 15 times on each leg. And you need to perform 3 sets and you can also boost your workout by strapping on ankle weights.
– Fire Hydrant
First, you need to start in the same position as the donkey kick but open your right leg towards the side. And also you need to opening your hips and keeping your right thigh parallel to the floor and then you need to resist the urge to touch your knee to the floor as you bring your knee back to its original position. So, you need to repeat the movement 15 times on each leg and perform 3 sets.
– Squat Pulse
First, you need to stand up with your legs at hip’s width apart with your toes turned outward. And your arms straight out in front of you and then you need to squat down, keeping your glutes and abs tight. And also make sure to keep your knees in line with your toes and your back straight.
Next, you need to stay in this position. And then you need to raise and lower your butt slightly as if you were bouncing and to bounce 15 times and return to your starting position. You need to repeat this movement in 3 sets of 15 repetitions and then use dumbbells to get a deeper stretch.
– Weighted bridge
First, you need to lay with your back towards the ground and your knees bent. Then you need to plant your feet firmly on the ground and then your feet should be a little more than a hip’s width apart and should sit parallel to your knees. Next, you need to place a light dumbbell or plate on your hips and lift them off the floor by tightening your glutes, thighs, and abs and if you’re new to working out, try the exercise without the use of weights. And then lower down the starting position, keeping your hips slightly above the ground and then do 15 reps in 3 sets.
Source: Team Fitness Training