If you are determined to shape your figure, these exercises are worth looking at. In fact, these are the best exercises to help you tighten your butt, thighs, and hips. These exercises are not too strenuous and require only being disciplined and deciding to get out of bed. See how you can do it.
All you need is to believe in yourself, be persistent, and do these exercises every day if you want to build your side glutes and get wider hips! Within a few weeks, you will notice positive changes. Whether you are doing it in the morning or afternoon, you must do these exercises every day. Another positive thing is that it does not take a lot of time, and you will soon notice results.
You can also make these exercises more challenging by adding more weights or by doing more volume or reps.
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.
Barbell Hip Thrust
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).
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.
Donkey kick with band
Wrap a resistance band around the sole of your right foot, holding the ends of the band with both hands.
Get on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.