All those with inactive lifestyle are usually faced with problems with their gluteal muscles, since they can become very sore and even atrophied.
These muscles have a function to support your spine, to stabilize the pelvis and optimize the strength of your legs.
Make an effort to strengthen your glutes and at same time you will enhance the whole strength of your entire body and posture.
If you achieve this, you will be able to do high-intensity effective exercises and activities.
With doing this you will run, swim and do other sport activities very easily.
Although that, glutes strengthening will help you to prevent possible injuries.
Your body will become stronger and your buttocks firmer.
And all these benefits you will achieve doing the following 5 exercises.
You will need only 15 minutes a day at least 3-4 times a week.
With these effective exercises you will build up your gluteus minimus, gluteus maximus, and gluteus medius muscle.
5 Effective Exercises To Build Up the Glutes, to Improve Your Posture and Burn Fat:
1. Weighted Bridge
Lay on the floor and bent your knees with your feet flat on the ground.
After that put your feet in a parallel position with your knees, a little more than a hip’s width.
Put a light dumbbell on your hips and start raising them of the ground.
While raising the dumbbell, tighten your glutes, thighs, and abs (if you are beginner you can start without the dumbbell).
Then, place your body to the starting position and make sure your hips are still above the ground. Repeat this 15 times in 3 sets.
In a position of standing, spread your legs at hip’s width. Make a step forward starting with your right leg and bend the knee at 90 degrees.
Try to remain in this position for 5 seconds. After that pull the leg back to the starting position and repeat the same moving with your left leg.