Physical exercise is one of the habits that we should all incorporate into our daily lives because its health benefits are many: it helps us reduce stress, improves our cardiovascular health, our immune system and increases our self-esteem.
Many people also do physical exercise to have a slimmer and more toned body. In this sense, You are especially interested in knowing how to tone your glutes since they include the largest muscle groups in the human body.
Evidently, physical exercise should be done in a way that works the entire body so it is not good to focus on a specific muscle and it is much better to combine strength exercise with aerobic exercise throughout the week. Both methods provide their own benefits.
Now, if you want some tips to strengthen the gluteal area, below you can find a list of 10 exercises that will help this muscle group
1. Hip raise
The hip raise exercise is simple but effective. Not only does the gluteus maximus work , but also the abdominal muscles and hamstrings. To do it, you need to lie on your back, with your knees bent and your feet flat on the floor. Raise your hips so that your body forms a straight line from your shoulders to your knees. Hold this position for three seconds and return to the starting position. Repeat as many times as possible.
Glute kicks are also called donkey kicks. It is an exercise that can be done with different variations. For classic form, get on all fours, keeping your core tight, back straight, and eyes toward the ground. Raise one leg and after bringing the knee towards the abdominals, performs the gesture of kicking backwards , simulating the kick of a donkey. At the same time, she looks forward. He repeats the sequence, and performs 10 repetitions. Then change legs.
3. Back Kick Squat
This exercise consists of performing a squat and then performing a kick similar to the previous one. To carry out this exercise it is necessary keep your legs shoulder-width apart and get into a squat position. Then, when recovering the normal position, it is necessary to shift the weight to one leg and raise the other straight backwards. Then return to the squat position. Distribute as many times as possible.
4. Lateral lunges
An ideal exercise for legs and glutes. Start in a position with your feet together. You just have to put one foot to the side and bend your knee Lean your back forward a little as you go down to work your glutes more. Return to the starting position and repeat 12 times for each leg.
5. Bulgarian squat
Although this exercise is called the Bulgarian squat, it is similar to the lunge. To do it, you must help yourself with a chair or bench and stand in front with your legs together. Place one foot on the bench and keep the other on the floor, in a comfortable position. Then perform a lunge while your foot is resting on the chair or bench. Do 10 repetitions and change legs This is one of the most complete exercises to tone the glutes.
This exercise mainly works the quadriceps and gluteus maximus. It is similar to the back kick squat, but in this case, the kick it’s towards the side That is, the squat is performed and, at the same time that the initial position is recovered, the leg is raised to the side. Then the exercise is repeated with the other leg. You can do 15 repetitions on each side.
7. Spartan reverence
The Spartan bow is a useful exercise that is not used very often. First you have to start with your feet slightly apart and lift one leg slightly. In this position, supporting the weight with the other leg, it is necessary to touch the ground with your fist , on the same side as the raised leg. Then repeat the exercise with the other leg. You can watch the video below to get an idea of ​​the movement.
8. Sumo squat
The sumo squat is an ideal exercise to work the glutes. It requires a dumbbell or a kettlebell, although you can also do it with a bar. To carry it out, you need to perform a normal squat and hold the dumbbell with both hands in front. The weight should remain as resistance while using gluteal tension to lift the body
9. Kettlebell Swing
A very stimulating exercise and very good for working the glutes and other muscles. In fact, it is an exercise that will make you feel very good. It is similar to the previous one, and the starting position is the same. However, instead of performing the sumo squat, the kettlebell is lifted forward (and at the same time the whole body). You better watch the video to know how to do it.
The feet are placed under the bar, right in the middle, with the legs shoulder-width apart. It is necessary to go down comfortably with a straight back. When grabbing the bar, your gaze should be straight ahead, and to lift it, It is essential to maintain a strong posture to avoid arching your back You can do 10 repetitions.
