If you are determined to shape your figure, then it’s worth looking at these exercises. In fact, these are the best exercises that will 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.
Glute Bridge With Abduction
First, you need to feet hip distance apart with a strong push through the heels and don’t let your knees cave in at the banded area. Then you need to tuck your hips under at the top and then squeeze tightly before lowering back down towards the ground.
Side Leg Abduction
To start this exercise first you need to lie on your right side with both legs straight and your back against a wall and then without moving your left (top) leg away from the wall, turn that leg inward so your toes point toward the ground. You need to initiate this movement from the hip, not by twisting the knee or ankle.
Next, you need to exhale and engage your core, then lift the top leg as high as you can, maintaining contact with the wall and keeping your foot angled downward and then to inhale as you slowly lower the leg to the starting position. Do 20 reps, then switch sides. Do two sets per side.
For this exercise, you need to hold a dumbbell in each hand. Then you need to stand with your core braced and your feet hip-width apart. Next, you need to take one step to the right, lowering your right knee until it forms a 90-degree angle to the floor, and the dumbbells are near your right ankle and then push up with your right foot and return to the starting position. You need to repeat on the left side for 1 rep.
Lunge to Single Leg Deadlift
The first step you need to do is to begin by grasping a dumbbell in each hand. The second step is to take a wide step out with the left leg and lower yourself into a lunge position and then to keep your back straight, your chest up, and your front leg bent at a 90-degree angle. The third step is to push off with the back leg (weight in your heel), while straightening the front leg.
And then slowly balance yourself on one leg, lowering the dumbbells and chest toward the ground, be sure to keep the abs in tight and the back straight. And the fourth step is that from this position you need to return back to standing position and repeat the whole movement stepping out into a lunge with your left leg. So, you need to repeat for 60 seconds, alternating legs each time.
Source: Train Hard Team