The largest and most powerful muscle group in your body is the glutes. They help specifically to move your hips in every direction, up, down, forward, backward and side-to-side. And because they are big, working them can increase your metabolic rate.
There are some exercises you can do to work on your glutes, giving it efficient power and strengthen the muscles for movements. Here are some exercises you can do to build them up.
1. FLUTTER KICKS
This exercise doesn’t only strengthen your glutes but also your hamstring and also a tremendous fat burner.
How To Do This Exercise
⦁ On a flat bench lie face down with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
⦁ Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
⦁ Start the movement by lifting the left leg higher than the right leg.
⦁ Then lower the left leg as you lift the right leg.
2. BUTT LIFT
Butt lift requires no equipment as you can only get your body to involve. It is also recommended for beginners
How To Do This Exercise
⦁ Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
⦁ Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
⦁ Slowly go back to the starting position as you breathe in.
3. DOWNWARD FACING BALANCE
Though this exercise looks easy it helps a lot when it comes to building the muscles. When doing these exercises the abdominal part of your body is also affected while with your hamstrings.
How To Do This Exercise
⦁ Lie face down on top of an exercise ball.
⦁ While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.
4. KNEELING SQUAT
This is an excellent exercise for glutes. Use a kneeling pad to do them and make sure you use correct form and squeeze your glutes. You can the barbell to make the exercise more effective
How To Do This Exercise
⦁ Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Untrack the weight.
⦁ With your head looking forward, sit back with your butt until you touch your calves.
⦁ Reverse the motion, returning the torso to an upright position.
5. SEATED GLUTES
How To Do This Exercise
⦁ In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
⦁ Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
⦁ Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
Conclusion
There are a whole lot of benefits that come along with having a well-improved glutes. So it’s better you do it sooner than later.
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