Many people have inactive and often motionless life and have glute issues. Living with sitting posture can lead to many physical aches and being wasted. These muscles are of utmost importance for the body since it provides support for the spine, it strengthens the legs and stabilizing the pelvis.
If they are toned and strengthen, they will improve the posture of the body and increase the strength of the whole body. When they are strengthen, you can do more exercises and be more active and if you are sports person it will help you with running and many different sports.
The glutes can prevent injuries as well. Beside the fact that they can make your body fit but it can make your buttocks firm and toned. You can have all this if you have 15 minutes a few days in the week.
There are five exercises that will help you build up all three types of glutes: gluteus maximus, gluteus medius, and gluteus minimus.
In a laying position, bent your knees making sure your feet are firm on the floor. Place the feet parallel with the legs, just a little bit more than the width of the hips.
Place a dumbbell of minor weight on your hips and raise them of the floor. While you raise the hips strengthen your core, glutes and thighs. Beginners do not need dumbbells because they do not have the strength. Finally, go back in the initial position and repeat 15 times within three sets, if possible.
In a standing position place your legs at hip’s width and step forward with one leg. Bend your knee in ninety degrees and hold for five seconds in this position. Then, return in the initial position and do the same with the other leg. Do ten to twenty repetitions in three sets.
- Squat pulse
Your legs should be apart at the hip’s width and your tiptoes should point out. Place your hands in front of your body for balance. As you squat downwards tighten your abs and glutes, make your back straight and knees bend behind the toes.
Make sure you breathe properly and while in this position do the pulsing counting to 15. Go back to the starting position and do three sets. If you are on the advanced level use dumbbells.
- Donkey kicks
Lay down with your arms and knees on the floor. Strengthen your cores and lift one leg up while strengthening glutes. Do not raise the leg more than the torso’s hight because you can injure yourself. Hold this position and return the leg to the floor. Repeat 15 times with both legs in three sets.
- Fire hydrant
The position is the same as the previous exercise, but you should open the leg aside and the thight is parallel to the floor. Do not touch the floor and repeat with both legs in 3 sets with 16 repetitions.