5 Efficient Workouts That Will Develop Your Glutes, Boost Your Posture And Burn Fat!
Sitting all the time can leave your glutes atrophied and aching. It is necessary not to overlook these muscles because they play an essential role in making the most of the strength in your legs, supporting your spine and supporting your hips.
Just by enhancing your glutes you enhance your posture, which is advantageous for running, high intensity sports and much more. Developing your glutes also helps avoid injuries down the highway. All it takes is 15 minutes a few times a week to obtain your butt firm and strong!
To redefine your butt shape in just a month, you need to repeat these 5 bum exercises daily. Here is how a month full of bum exercises should look like:
Week 1: 3 sets x 5 bum exercises x 15 reps each / day.
Week 2: 4 sets x 5 bum exercises x 15 reps each / day.
Week 3: 4 sets x 5 bum exercises x 20 reps each / day.
Week 4: 5 sets x 5 bum exercises x 20 reps each / day.
You can continue to add more reps or sets to your butt workout if you decide to follow this program for more than a month. It is really important to always challenge your muscles. Even if you add just 2 more reps to each of these 5 bum exercises from one week to another, it’s still a progress!
Single Leg Lifts
Lay on your back with your knees bent as if you were about to do sit ups and your arms on the sides of your body. Lift your hips in the air and lift one leg in the air. Hold this for 3 seconds and bring your hips back down.
Side Plank Lifts
Lay on either side of your body, place one forearm on the ground under you and push your body up. Raise your hip in the air and bring your body back down
Lateral Leg lifts
Standing lateral leg lifts also strengthen hip abduction. If you have good balance, you can stand with your hands on your hips. If you are unsteady, you can start by standing near the kitchen counter where you can use your fingertips for balance. Stand erect with head and shoulders over your hips. As you perform this exercise, make sure you don’t lean forward or to the opposite side. Flex your toes and raise your leg out to the side 12 to 24 inches. Hold three to five seconds and return to the starting position. Repeat on the other side.
Fire Hydrant Kicks
Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side
Alternating Side Lunges
This is so perfect for inner thighs. Stand with your feet set about twice shoulder width apart, your feet facing straight ahead. Clasp your hands in front your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.