Did your lack of physical activity make you feel a little weak in the glutes? Not surprising – the muscles that suffer the most from a sedentary lifestyle are the glutes, which make up the largest and most powerful muscle group in your body.
This muscle group consists of three major muscles: the big one, the middle one, and the little gluteus and they work together to stretch, abduct and rotate your hips. Just think about how involved they are in all the complex movements you perform, from the movement of the body in all possible directions to climbing and running.
This makes them incredibly important in terms of physical health, stability and athletic potential. But when you spend too much time sitting, your glutes may lose their power and effectiveness of supporting the spine and stabilizing your pelvis, resulting in an unstable pelvis, decreased leg strength, and poor posture.
In addition, having untrained and atrophied glutes will make your life tough during strenuous physical activity and increase your risk of injury and back and knee pain.
Then comes the question of aesthetics, of course – who would boast of flat but flabby buttocks that seem crushed in his favorite jeans? Yet shaping the buttocks that attract attention is not as difficult as you might think. You can sculpt beautiful glutes by performing these exercises several times a week!
1. Raised from the hips
A largely undervalued exercise that isolates the glutes, strengthens the hip baffles and increases the stability of the abdominal strap.
Lie on your back, bend your knees and position your feet slightly wider than the width of the hips and firmly grounded. Place a light dumbbell on each hips and lift it by contracting the legs, thighs and abs, and push your hips upwardly upwards. When climbing, contract your buttocks as hard as possible. In the final position, the body must form a straight line between the knees and the shoulders. Perform 3 sets of 15 repetitions each.
Slots are a total lower body workout that can tone your legs and buttocks while improving the flexibility of the hips.
Start with the upper body straight, legs at hip height, shoulders back and head high. Take a step forward with one leg, lowering the hips until both knees are bent at a 90-degree angle. Make sure the front knee is just above the ankle and the other knee is slightly above the floor. Return to the starting position and repeat with the other leg. Perform 3 sets of 10 to 20 repetitions each.
3. Squat pulse
This is essentially an improved variant of the usual squat, and doing this exercise will provide good results even more quickly.
Stand with your feet hip-width wide and arms outstretched in front of you. Lower your body by squatting, keeping your back straight. Hold down and pulse a few cm up and down while raising and lowering the buttocks. Make 15 pulses, then get up. Perform 3 sets of 15 repetitions each.
4. Donkey kicks
This exercise works the lower back, the abdominal strap, the legs and the glutes.
To perform it, put yourself on all fours on the floor, knees placed under your hips and hands to the width of the shoulders. Keeping your knees at a 90-degree angle, lift one leg until the thigh and knee are aligned with the rest of your body and the foot is up and parallel to the floor. Hold for a few moments, hold the gluteals contracted, then slowly return to the starting position and repeat the movement with the other leg. Perform 3 sets of 15 repetitions each.
5. Hydrant Fire
Excellent exercise to strengthen both the glutes and the hamstrings
Start in the same position as for the donkey’s kicks, on all fours with knees spaced at hip height and bent at a 90-degree angle. Keep your back straight, raise one leg and bring it closer to the chest, then open it out, keeping the shin parallel to the ground. Hold for a few moments, then slowly return to the starting position and repeat with the other leg. Perform 3 sets of 15 repetitions each.