5 Glute Exercises That Will Take You To Booty-Promised Land
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. 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. 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. 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. 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. Lunges require you to get off your butt and stand up straight with your legs at hips width apart. Then start stepping forward with your right leg and bend your knee at 90 degrees, but stay in this position for 5 seconds. Remember that there's a right way to do exercise and a wrong way to do it. If you don't stay in a certain position for 5 seconds, you're not building the resistance that will eventually strengthen your muscles. So now that you've managed to hold out for 5 seconds, it's time to pull that leg back to the starting position. Then simply repeat with your left leg, and keep on going until you've done 3 sets of 20 per leg to get results. Don't let anything distract you as you do it. It's sort of like walking as you lunge, and it can feel kind of silly. But that's okay. Feel silly, let your significant other or kids laugh, or they can support you and join you. In the end, your glutes and your body will thank you for this. Squat pulses are like a tease for couch potatoes because you'll have to stand with your legs hip-width apart, and your toes pointing outward. It's almost like you're trying to sit on an invisible chair or couch, except your butt never gets to rest, and neither do you. You start out by putting your arms out in front of you and squat down, while keeping your abs and glutes tight. Just make sure your back is in a straight position. Much like with the lunges, your back should always be straight and your shoulders should remain back and relaxed as well. Now don't go back up right away. You're not trying to come up for air or anything. So hold this position while you raise and lower your butt slightly and do 3 sets of 15. This is one of the most effective methods to strengthen your glutes. If you find that squat pulses aren't challenging enough for you, then here's something you can do. Grab a pair of dumbbells when you do your squat pulses. This will add a little more pressure to your workout, which will ultimately make your squats far more effective. Now how about some donkey kicks? We know it sounds pretty silly, but it can do wonders for your butt muscles. All you have to do is to get on your hands and knees at shoulder's and hip's width. Then, raise your right heel towards the ceiling until your foot is right above your butt. Again, don't be so eager to drop your foot and rest your knee on the floor. Stay like this for a few seconds, and then slowly return your knee towards the ground, but don't let it touch the mat.