GLUTE WORKOUT: 5 MOVES TO A BETTER BUTT


♦Do you sit all day? Or do you have low back pain? Knee pain? Are you running a race? ♦Or…just getting ready for swimsuit season? Then it’s time to build your glutes!

Your gluteus muscles are the 3 muscles that make up your butt: Gluteus Maximus, Gluteus Medius & Gluteus Minimus. As a trainer, I see weak glutes every day – people often ignore this very important muscle group.

So what do your glutes do? They are responsible for:

♦ supporting your pelvis ♦ extending your hip ♦ propelling you forward ♦ climbing stairs ♦ standing from a seated position ♦ keeping your legs, pelvis & torso in alignment ♦ Kind of important.



Here 5 Exercises to Work Your Glutes

Complete each exercises 2-3 times, 10-15 Reps, every other day.

1.Hip Lift/Bridge

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Lay on back, feet under knees. Slowly lift & lower hips off the floor, while contracting through the abdominal and squeezing glutes.
Lie on your back with knees bent. Hold a light to medium weight on the crease between the leg and the hips.
Lift your hips off the floor.
Lift your right leg off the floor and then lift and lower the hips 15 times.
Repeat with your left leg off the floor.

2.Hip Extension

Hip extension Images, Stock Photos & Vectors | Shutterstock
Step-by-Step Instructions
The quadruped hip extension is a bodyweight exercise you do on the floor, so you just need enough space to lay down a yoga mat—and you will want a yoga mat to keep your hands and knees from getting sore.

#Set up in quadruped position on your yoga mat. Check your hand and knee placement. Your hands should be positioned directly under your shoulders and your knees directly under your hips. Flex your ankles, tucking your toes into the floor. Engage your core, drawing your belly button toward your spine, and make sure your back is straight and flat from the base of your pelvis to the top of your head.
#Shift your weight slightly to the right side, keeping your torso completely stable as you do so—your hips and shoulders shouldn’t twist or rotate as you shift.
#Press your left foot up toward the ceiling, keeping your knee bent at a 90-degree angle as you fully extend your left hip. Exhale as you perform the hip extension. Again, make sure your torso remains flat and stable—don’t allow your left hip to rotate out or up as your hip extends.
#Slowly lower your left knee back toward the floor, stopping just before it touches down. Inhale as you lower your knee down.
#Continue a full round of repetitions to one side before switching to the opposite side. When you’ve finished a set, simply sit back on your heels and rise to stand.

3.Side Leg Raises

Side-Lying Leg Lift | 7 Moves Toward Tight, Toned Thighs ...
Lay on side on the floor, keeping hips stacked (one on top of the other) and extend top leg. Keep toe turned down towards the floor & lift/lower leg.
Lay on your side, core tight and toes dorsiflexed (flexed towards your face). Using your glute and keeping your hips in place, raise and lower the top leg. For more of a challenge, add a mini band right below the knee. Repeat 25 reps on each side.



4.Donkey Kicks

Rezultati i imazhit për Donkey Kicks
1. Get down on all fours and position your hands under your shoulders and your knees under your hips.
2. Kick back with one leg and squeeze the glutes.
3. Bend the knee, lower the leg and repeat.
4. Switch legs.

When doing donkey kicks, keep your core tight, your back straight and face down. Breathe out as you kick back and avoid raising your leg any higher than your hip. Keep your weight evenly distributed and breathe in as you lower the leg.

5.Single-Leg Hip Lifts

Image result for Single-Leg Hip Lifts
Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
Return to the start position by lowering your hip to the floor.
Complete all the repetitions for one set before changing legs.