Camila Villafañe

By Camila Villafañe

LifeBuzz Staff

5 Glute Exercises That Will Take You To Booty-Promised Land.

When all you do is sit on the couch or lay in bed all day, you're asking for trouble. A sedentary life can often lead to the gluteal muscles becoming sore, and in most cases, atrophied. Unfortunately, for all you couch potatoes, these muscles are crucial in keeping your pelvis stable, providing support to your spine, and enhancing the strength of your leg muscles. But the sheer mention of the word exercise makes you want to hide under your bed. Relax! You don't have to become a bodybuilder or run a marathon. These 5 simple and effective exercise techniques can strengthen your glutes and totally improve your posture, burn fat and prevent injuries and pain in your muscles. Just 15 minutes a day, 5 times per week will make a major difference.

Exercising is very important, especially if you want to keep those muscles strong and prevent some serious sores.

Otherwise, you'll be in pain all day, unable to move. So the following exercises, weight bridge, lunges, squat pulses, donkey kicks, and fire hydrant are so crucial and you'll hardly work up a sweat.

Exercising is very important, especially if you want to keep those muscles strong and prevent some serious sores.

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Weight bridge exercises allow you to lay on your back, which is something you already love doing.

Now bend your knees, but keep your feet flat on the ground and in a parallel position with your knees.

Weight bridge exercises allow you to lay on your back, which is something you already love doing.

Teach PE / YouTube

Then put a light dumbbell on your hips and raise them off the ground by tightening your glutes, thighs, and abs.

Then lower your body to the starting position, but keep your hips slightly above the ground. Now do 3 sets of 15 reps.

Then put a light dumbbell on your hips and raise them off the ground by tightening your glutes, thighs, and abs.

Teach PE / YouTube

It might seem like a major ordeal, especially since up till now you've only worked your glutes to lift your butt off the couch to pee.

But do it slowly, and eventually, with each day, week, and month that passes, you'll start to feel stronger and able to endure these easy exercises.

It might seem like a major ordeal, especially since up till now you've only worked your glutes to lift your butt off the couch to pee.

Teach PE / YouTube

Whatever you do, don't over exert yourself or you could wind up hurting your body, instead of helping it.

You're not Hercules or Superman. So there's no need to lift 44 pound dumbbells when you first start out. Chances are, you won't be able to handle a heavy load and you'll wind up giving up.

Whatever you do, don't over exert yourself or you could wind up hurting your body, instead of helping it.

Teach PE / YouTube

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