Sculpted glutes can inspire confidence. But walking or running may not be enough to get you in shape.
Exercises that challenge the entire muscle group are the best way to sculpt your glutes. We all know the gluteus maximus, but the butt is actually made up of more muscles, like the gluteus medius and gluteus minimus. These muscles can be targeted in different ways.
These simple exercises, that can be done at home, allow us to tight our glutes in no time and speed up the process of getting the body of a goddess.
1- Raise the pelvis in a chair
Place a chair beside the mat. Lie on your back, raise your legs, bend your knees and place your feet on the chair (or bench). Lean on the floor with your back against your shoulder blades, shoulders and palms. Gently lift your pelvis upward, actively engaging your glutes. Maintain a natural lumbar flexion without overextending. Gently return to starting position. Perform 16 repetitions.
2- Gluteal bridge from a chair with leg raises
Sit on floor with back to chair or bench. Bend your right knee and place your foot on the floor. Straighten your left leg forward. Place your hands behind your head. Raise your pelvis until it is parallel to the floor, resting on your shoulder blades and right foot. Simultaneously raise your left leg. Actively engage your glutes, the movement will also engage your hip and abs. Gently return to starting position. This is one repetition. Perform 16 repetitions on each side.
3- Glute bridge on straight arms
Sit on the floor with your legs straight and your palms slightly behind your pelvis. Bend your knees, place your feet on the floor, and lift your pelvis by pushing your hands and feet off the floor. Actively engage your glutes, abs and legs. Then gently lower your pelvis down (do not touch the floor). Watch the position of your lower back – maintain natural flexion. This is one repetition. Perform 16 repetitions of this exercise.
4- Hip extension on the floor
Kneel down and lean forward, placing your palms under your shoulders and your knees under your pelvis. Do not flex your lower back (keep it in a neutral position). Distribute your body weight among the three points of support, with your right foot pointing back and up (right foot should be pointing toward the ceiling). Feel the glutes working. Then gently lower the leg to the starting position (but don’t let the knee touch the floor). This is one repetition. Perform 16 repetitions on each side.
5- Knee straight-leg strokes
Kneel down and lean forward, placing your palms under your shoulders and your knees under your pelvis. Do not flex your lower back (keep it in a neutral position). Extend your right leg backward with the toe pointing away from you. Raise it, keeping the knee straight, then lower it (without the toe touching the floor). This is one repetition. Repeat 16 of these on each side. Actively engage the glutes without overloading the lower back.
6- Leg swing up diagonally
Kneel down and lean forward, placing your palms under your shoulders and your knees under your pelvis. Do not flex your lower back (keep it in a neutral position). Move your right leg back and to the right, pulling the toe away from you. Swing diagonally to the left (as if making an arc with your foot), then return to starting position. Actively engage your glutes and hip muscles. This is one repetition. Do 16 of these on each side.
7- Knee leg extension
Place your hands under your shoulders and your knees under your pelvis. Don’t flex your lower back (keep it in a neutral position). Without straightening your right knee, move it to the side (lifting your hip as high as possible). Then return to starting position. This is one repetition. Repeat 16 times on each side.
8- Crab steps
Stand upright with feet shoulder-width apart. Bend your knees slightly, move your pelvis back and feel your glutes working. Bring hands together in front of chest. Walk 4-5 steps to the right, maintaining the position of the pelvis and body. Then take the same number of steps to the left. This is one repetition, do 5 of them. Pay attention to the position of the lower back (do not increase the curve or its rounding), do not slouch.
Keep reading: 20 stretching exercises for beginners showing you exactly which muscles to stretch
