In this article today we will show you 3 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.
The three big exercises to strengthen your glutes are squats, hip thrusts, and dumbbell deadlifts. So if you’re short on time, do at least three sets of 10 of these glute exercises. You can add more glute exercises and variations, but these three are the best to see the biggest results in glute strength and butt building.
Stand with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then getting up as if you were sitting on an imaginary chair.
Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground.
Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 12 repetitions.
Hold a dumbbell in each hand.
Bend at the waist and bend your knees a little, allowing the dumbbells to drop close to the ground.
Come up to the starting position. That’s a repeat.
Try to perform between 10 and 15 repetitions.
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.