Exercises To Strengthen The Glutes At Home

On this occasion, we explain some exercises that you can do without leaving home to easily strengthen and tone your buttocks. With a little discipline and perseverance, you can achieve very positive results.

Always do the series at your own pace

When practicing a new muscle training routine, you should do it to the best of your ability.

Work the repetitions to failure, that is, carry out those that your body allows and as far as you feel that it is enough. In addition, you must perform the movements slowly to properly work the gluteal muscles.

Also remember that although you can perform these exercises anywhere, the success of the work will largely depend on your perseverance .

Recommended exercises to strengthen the glutes

Jack jumps

This exercise requires a bit of strength:

First, spread your arms out to the sides and spread your legs shoulder-width apart.
Then take a jump where you will spread your legs and at the same time raise your arms, so that you give a clap as you put your hands together.

When falling, you should return your legs and arms to the starting position.

High knees

Instead of running, do the same movement without moving by lifting your knees.
To carry out the exercise correctly, you can keep your hands at the height of the hips (this will serve as a reference point).
Finally, bump your knees against them so you know how far to take them.

Steps

Stairs are everywhere; However, you may not know that it is one of the most effective elements that we can use to work the buttocks.

Going up and down stairs, in addition to conditioning your aerobic endurance, will strengthen, firm and shape your butt.

The bridge

It is one of the most famous exercises in the world, relatively simple and comfortable to perform in any space:

First of all, lie on your back.
Then, lift your torso by using force with your thighs.
Hold the position for 7 seconds and rest.

By the way, you can increase the difficulty by putting weight on your abdominal area .

Glute kick

A movement with a simple technique:

To begin, lean on all four limbs so that your arms are fully extended.
Then, rest your weight on your knees and lift one of your legs until it is fully extended like a kick.
Do the reps and switch legs.

Strides

Extend one leg in front of the other.
Bend your knees and slowly lower yourself like a squat. You will know where to stop, because the knee of the leg that you left behind will touch the ground; however, your goal is not to let him do it.
Then lift your weight and repeat.

You can increase the workload by using a bar with discs on the sides that will rest on your back, just behind your head.

You should place your hands on the bar in such a way that your arms are open to the width of your elbows .

Heel raises

It is an exercise that is effective and, in addition, it is very easy to perform.

Simply, you will have to rise up raising your heels and to lower them again controlling the weight and the movement.

In addition to being constant when practicing these exercises to strengthen the buttocks, we recommend that you follow a healthy diet while taking care of your lifestyle.