In this article today we will show you 4 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.
If any of these benefits appeal to you (and at least one or two should) you’re probably wondering which glute exercises you should be doing.
” The best glute-building programs include a variety of exercises,” says Rob Sulaver, CEO and founder of Bandana Training. ” There is no perfect exercise that will give you the round, toned butt of your dreams .” But the following four bodyweight exercises are on most trainers’ lists of the best glute exercises, and all of them can be done with little to no equipment.
4 of the best glute exercises that don’t require weights:
SQUATS
- 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.
DONKEY KICK
- Start 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.
- Inhale.
- 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.
STEP-UPS
- Stand up with a bench or step in front of you.
- Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel.
- Lower your left foot back to the ground while keeping your right foot on the bench.
- Repeat 3 sets of 12 reps, then switch legs.
GLUTE BRIDGE
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
- Pause in that position, then slowly lower your body back to the ground.
- Do 2 sets of 12 seconds.
