TOP 6 MOVES TO TONE YOUR GLUTES

When it comes to having a fit body you don’t need a miracle, the secret to success is to be constant and patient. Moreover, if you are one of those people who doesn’t have time to hit the gym, you come to the right place.

In today’s article, we present 6 exercises that won’t take much of your time and you can do from the comfort of your home. These exercises will tone your glutes and get your butt in perfect shape.

These moves are great to get around, lifted, bigger butt and toned thighs. You don’t need any equipment.

LATERAL WALK WITH RESISTANCE BAND

• With a resistance band wrapped around your lower thighs, place both feet on the ground hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, bend at the hips and knees, making sure the knees are in line with the toes. Continue bending your knees until your upper legs are parallel to the ground. Ensure your back stays at a 45-90 degree angle to your hips. This is the initial position.
• Inhale.
• Exhale. Keeping a squat position with your right foot on the floor, step your left foot out so your feet are slightly shoulder-width apart.
• Inhale. Keeping the squat position and with your left foot on the floor, step your right foot inward to return to the starting position.
• Complete 10 reps on the same side before completing the remaining reps on the other side.

SIDE LUNGE

• Stand with your feet and knees together.
• If it’s comfortable for you, hold a pair of dumbbells.
• Take a big step with your right foot to the right side.
• Slowly lunge toward the ground, without extending your right knee past your toes and keeping your left leg relatively straight.
• Now push off with your right foot to return to a standing position.
• Repeat the same process with the other side.
• Complete 3 sets of 12 repetitions.

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.

SINGLE LEG GLUTE BRIDGES

• Perform single-leg glute bridges by lying on your back with your hand’s palms down at your sides.
• She extends one leg, squeezes her glutes, and pushes off with the other leg.
• Keeping your upper back in contact with the ground, lift your hips until your extended leg forms a straight line with your back.
• Repetitions: 12 to 20 repetitions with each leg.

BULGARIAN SPLIT SQUAT

• Get into a split stance with your right foot forward and your left foot raised on a bench behind you.
• Hold a dumbbell in each hand with your elbows close to your body.
• Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
• Exhale and push your right foot (front foot) toward the ground to return to the starting position.
• Complete 10 repetitions and then switch legs. Complete three sets with each leg.

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.