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

People with a sedentary lifestyle are often facing problems that could have been easily prevented if they had sufficient physical activity. For example, the gluteal muscles can become sore and atrophied when you sit all day. These muscles are very important because they play a crucial role in supporting your spine, stabilizing your pelvis, and maximizing the strength of your legs.

Just by strengthening your glutes, you will increase the strength of your whole body and improve posture, which is beneficial for running and high-intensity sports.

In addition to this, strong glutes also help prevent injuries.

All these benefits are achievable with the following 5 exercises which will take just 15 minutes of your day. Do them couple of days a week.

These exercises will build up your gluteus minimus, gluteus maximus, and gluteus medius muscle.

1. Weighted Bridge

For this exercise you should lay on your back. Then bend the knees with the feet flat on the ground. After that you have to place the feet along to your knees. Then you have to put a light dumb-bell on the hips and then to start to raise them off the ground and tight the gluteal muscles, abs and thighs. Perform this exercise without the dumbbell if you are a beginner.

Then get back to the previous position but do not touch the ground. Repeat this exercise fifteen times, 3 series in a row.

Here is a video:

2. Lunges

While standing, spread your legs at hip’s width. Step forward with the right leg and bend the knee at 90 degrees. Remain in this position for 5seconds. Pull your leg back to the initial position, and do the same thing with your left leg. Do three sets of this exercise with 10 to 20 repetitions.

Here is a video:

3. Squat pulse

Start in a standing position with your legs apart at hip’s width. Turn your toes outward and straight out your arms in front of you. Engage your abs and glutes, and squat down. Keep your back straight, and your knees in line with your toes. Hold this position and slightly raise and lower the butt. Bounce 15 times and return in the beginning position. Make 3 sets of 15 repetitions. To make the exercise more intense, you can use dumbbells.

Here is a video:

4. Donkey kicks

Set your knees and hands on the ground at hip and shoulder-width. Then raise the right heel and make sure that the foot is above the buttock. The thigh should be kept no higher than the torso. Hold the position for a few seconds. Then return the knee back to the starting position but make sure you don’t touch the ground. Repeat it with each leg, fifteen times in 3 series. Strap on ankle weights in order to boost the workout.

Here is a video:

5. Fire Hydrant

The beginning position is the same as in the donkey kick, but your right leg needs to be opened aside. Also, you need to open your hips and to keep your right thigh in a parallel position to the floor. Bring the leg straight out in 90 degrees and make sure not to touch the floor when bringing it back to the beginning position. Make 3 sets of 16 repetitions for each leg.

Here is a video:

Via: healthandlovepage.com

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