5 Effective Exercises That Will Build up Your Glutes, Improve Your Posture and Burn Fat

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 That Will Build up Your Glutes and Burn Fat

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.

2. Lunges

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.

Make 3  sets of this type of exercise with at least 15 repetitions.

3. Squat Pulse

Start with standing position and put your legs at hip’s width apart and your toes faced outward.

Lift the both arms in front of your body. As you squat down, tighten your glutes and abs, while your knees are aligned with the toes and keep your back in a straight position.

Hold this position, while you bounce, lower and lift your buttocks.

If  you want better results you can use dumbbells. Make a 15 repetitions of this exercise in 3 sets.

4. Donkey Kicks

For this exercise you have to lay down on your stomach. Then place your hands and knees at shoulders and hip’s width apart.

Raise one leg towards the ceiling right above the buttock, but not higher than the torso to prevent possible injury.

While lifting your leg, you should feel how your glutes and abs are tightening.

Keep your body in this position for a few seconds and then lower your leg toward the ground without touching the floor.

Make this exercise 15 times with both legs in 3 sets. Strap on ankle weights to intensify the exercise.

5. Fire Hydrant

Put your hands and knees flat on the floor at shoulder’s and hip’s width apart.

Start with raising on your left leg up to the side so that make sure that it is parallel to the ground and your hip is opened.

Return the knee to the initial position without touching the floor. Repeat this in 3 sets of 15 repetitions.

Make these effective exercises your daily routine and watch the awesome transformation of your body.

Via Healthy Food House | Daily Health Post.

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