When it comes to having a fit body you don’t need a miracle, the secret to success is to be constant and patient. Moreover, if you are one of those people who doesn’t have time to hit the gym then you came to the right place.
In today’s article, we present to you 3 exercises that won’t take much of your time but will tone your glutes and get your butt in perfect shape.
Barbell hip thrusts
Start by practicing with a lightweight bar and place it on the floor in front of you.
Take a typical weight bench and sit with your back against it (on your side).
Now make sure your shoulders are pressed into the padded section of the bench, with the soles of your feet pressed into the ground.
Bring the barbell up over your legs and sit it in your lap over your hipbones, making sure it stays straight and well-balanced.
Use your hands to stabilize the bar before driving up through your heels, contracting your glutes throughout and making sure your shins remain vertical.
Pause at the top (when your back is horizontal to the ground) before lowering a few inches and repeating the movement.
If your shins move excessively backward or forwards during the push, it means you’re losing focus on your glutes and using your quads and hamstrings instead.
So avoid fast reps, focus on contracting your glute muscles, and make sure your range of motion is fairly shallow.
It should be more or less the same as the glute bridge mentioned above.
Complete between 8 and 12 repetitions.
Bulgarian barbell squats
Place a bench, chair, box, or other sturdy, flat object against the wall.
The platform should reach knee height.
Stand half a meter from the platform, with your back to it.
Extend your right leg behind you and place the top of your foot on the platform.
Square and align the hips and shoulders.
Lower yourself until your right thigh is parallel to the ground.
Avoid leaning too far forward.
Keep your weight on your entire foot (don’t roll on your toes or roll on the outside of your feet).
Drive through the heel to return to a standing position.
Complete between 8 and 12 repetitions with each leg.
Load a bar with a challenging weight.
Stand in front of the bar with your feet in a wide stance.
Place them far enough apart so that your elbows are inside your knees when you lower yourself down. Point your toes out slightly.
Hinge back at the hips (send your butt back) and bend your knees to grab the bar.
The grip should be neutral and comfortable.
Drive through your heels to lift your weight off the ground, locking your knees and hips simultaneously. Fully extend the hips at the top.
To lower yourself, rotate your hips and then bend your knees to return your weight to the ground.