The gluteal area is one of the most important for our entire figure, which is why most people who exercise spend a lot of time training it. The vast majority of athletes, both amateur and professional, use plyometric exercises in their sports training. This type of exercise can also be done at home.
Below, we suggest some plyometric exercises to ton your core and glutes. Do small sets, spending about 5 minutes on each exercise.
Plyometrics is primarily used to train the lower body (legs and glutes ), but there are many exercises that can also be adapted to effectively engage the abdominals.
All exercises require high intensity and precise speed of execution.
1 – Step-Ups
Stand up with a bench or step in front of you. Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel. Lower your left foot back to the ground while keeping your right foot on the bench. Repeat 3 sets of 12 reps, then switch legs.
2 – Side Squats
Stand slightly wider than shoulder-width apart and clasp your hands at chest height. From that position, without moving your feet, lean as far as you can to one side. Return to the starting position and repeat on the other side. That’s a repeat. Do 12 to 15 repetitions.
3 – Glute Bridge
Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground so your body forms a straight line from your shoulders to your knees. Pause when you’re in that position, then slowly lower your body back to the ground. Do 2 sets of 12 seconds.
4 – Reverse lunge
Stand with your hands on your hips or with your hands behind your head. Step back with your right leg and squat down until your knee almost touches the ground. Return to the starting position. Do 10 reps, then switch sides.