Do you feel like you are lagging behind in exercise? Don’t have time to train and get back in shape?
So do not think too much around, but look here, because we have selected the simplest exercises for you to get back in shape.
And once you haven’t trained, the muscles to suffer the foremost from a sedentary lifestyle are the glutes, because they constitute the most important and powerful muscle group in your body.
This muscle group consists of three major muscles: the gluteus maximus, the gluteus medius and the gluteus minimus. So, all of those muscles work together to increase, abduct and rotate your hips and just consider how involved they’re in every complex movement you perform.
And that’s from moving the body altogether possible directions to climbing and running.
They are important when it involves physical health, stability and athletic potential, but once you spend an excessive amount of time sitting, your glutes can lose their power. And also lose efficiency at supporting the spine and stabilizing your pelvis, leading to an unstable pelvis, decreased leg strength and poor posture.
Having untrained and atrophied glutes will offer you a tough time during any quite intense physical activity. And will also increase your risk of injury and back and knee pain.
And then comes the difficulty of aesthetics. But in fact, every girl wants a round, shapely and firm butt that emphasizes their favorite pair of jeans.
So, shaping a robust attention-grabbing butt isn’t as hard as you think that and you’ll sculpt an excellent backside by performing these effective exercises a couple of times per week.
Weighted Bridge – it’s a largely underappreciated exercise that isolates the glutes. Also strengthens the hip flexors and increases core stability.
The first lay on your back, bend your knees and position the feet slightly wider than hip-width apart and firmly locked on the ground. Then you need to place a light dumbbell on each of the hips.
And then you need to lift them by tightening the glutes, thighs and abs, explosively thrusting your hips upwards. Next on the way up, you need to squeeze your buttocks as hard as you can and in the final position, the body should form a flat line between the knees and shoulders. You should do 3 sets with 15 repetitions each.
Lunges – is a total lower body workout. It can powerfully tone your legs and backside while also improving the flexibility of the hips.
Start this exercise with a straight upper body, legs at hips-width apart, shoulders back and chin up.
Then step forward with one leg, lowering the hips until both knees are bent at a 90-degree angle and make sure the front knee is right above the ankle and the other knee is slightly above the ground.
Then you need to push back to the starting position and repeat with the other leg. You should do 3 sets with 10-20 repetitions each.
Squat Pulse – this exercise is basically an enhanced variant of the regular squat. So performing it will bring those great results even faster.
First, stand with feet at hip-width apart and arms fully extended out in front and lower your body down into a squat, keeping the back straight.
Then hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt and do 15 pulses, then return to a standing position. You should do 3 sets with 15 repetitions each.
Donkey Kicks – it’s works the lower back, core, legs and bottom.
You need to get on all fours on the ground and knees placed below your hips and hands at shoulder-width apart.
Then keeping a 90-degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and your foot is high up and parallel to the ground and hold the position for a few moments.
Next keeping the glutes tight, slowly return to the starting position and repeat the movement with the other leg. You should do 3 sets with 15 reps each.
Donkey Kick/Fire Hydrant Combo – it’s an excellent exercise for strengthening both the glutes and the hamstrings.
First, you need to start in the same position as for the donkey kick, on all fours with knees at hips-width apart and bent at a 90 degrees angle. Then keeping the back straight, you need to raise one thigh and bring it close to the chest, then open it outwards, keeping the thigh parallel to the floor.
Next, you need to hold for few moments, then slowly return to the starting position and repeat with the other leg. You should do 3 sets with 15 reps each.