Well-shaped glutes can bring tons of confidence. But walking or running may not seem like enough to make them even curvier.
The best way to sculpt your glutes is to perform exercises that challenge the entire muscle group. We all know the gluteus maximus, but the butt is actually made up of more muscles, like the gluteus medius and gluteus minimus, that can be targeted differently.
Sculpt your glutes in no time with these simple exercises, that we can even perform at home, we can boost the process of getting the body of a goddess.
1- Raise the pelvis in a chair
Place a chair next to the mat. Lie on your back, lift your legs up, bend your knees and place your feet resting on the chair (or bench). Lean on the floor, with your back at the shoulder blades, shoulders and palms. Smoothly lift your pelvis upward, actively working your glute muscles. Maintain a natural lumbar flexion without overextending it. Then gently lower yourself to the starting position. Perform 16 repetitions.
2- Gluteal bridge from a chair with leg raises
Sit on the floor with your back to a chair or bench. Bend your right knee and place your foot on the floor. Extend your left leg forward. Put your hands behind your head. Lift your pelvis up to parallel with the floor, resting on your shoulder blades and right foot. Lift your left leg at the same time. Actively work your glute muscles, the movement will also involve the muscles of the hips and abs. Then gently lower yourself to the starting position. This is one repetition. Perform 16 repetitions to 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, put your feet on the floor and, pushing your hands and feet off the floor, lift your pelvis up. Actively work your glutes, abs and legs. Then smoothly lower your pelvis down (do not touch the floor). Watch the position of the lower back – keep the natural flexion. This is one repetition. Complete 16 repetitions of this exercise.
4- Hip extension on the floor
Kneel down, lean your body forward, placing your palms under your shoulders and your knees under your pelvis. Do not bend in the lower back (keep it in a neutral position). Distribute your body weight between the three points of support, with your right foot pointing backwards and upwards (right foot should be pointing to the ceiling). Feel the glute muscles working. Then smoothly lower the leg to the starting position (but don’t touch the floor with the knee). This is one repetition. Do 16 repetitions each side.
5- Knee straight-leg strokes
Kneel down, lean your body forward, placing your palms under your shoulders and your knees under your pelvis. Do not bend in the lower back (keep it in a neutral position). Extend your right leg backward, pointing the toe away from you. Lift it up, keeping the knee straight, then lower it down (without the toe touching the floor). This is one repetition. Repeat 16 of these in each side. Actively work the glute muscles without overloading the lower back.
6- Leg swing up diagonally
Kneel down, lean your body forward, placing your palms under your shoulders and your knees under your pelvis. Do not bend in the lower back (keep it in a neutral position). Move your right leg back and to the right, pulling your toe away from yourself. Swing diagonally to the left (as if making an arc with your foot), then return to starting position. Actively work the muscles of the buttocks and hips. This is one repetition. Perform 16 of these to each side.
7- Knee leg extension
under your shoulders and your knees under your pelvis. Don’t bend your lower back (keep it in a neutral position). Without straightening your right knee, move it to the side (lifting your hip up as much as possible). Then return to starting position. This is one repetition. Do 16 of these to each side.
8- Crab steps
Stand up straight, feet shoulder width apart. Bend your knees slightly, move your pelvis back, feel the glute muscles working. Put your hands together in front of your chest. Take 4-5 steps to the right, keeping the position of the pelvis and the body. Then walk the same amount to the left. This is one repeat, do 5 of these. Watch the position of the lower back (do not increase the bend or its rounding), do not slouch.