The gluteal muscles provide support for the spine, optimize the strength of the legs, and stabilize the pelvis. If you live a sedentary lifestyle then there is a likelihood that you will have issues with your gluteal muscles because they become sore and emaciated. However, firming up your glutes improves your body’s strength and posture. Consequently, you can perform high-intensity activities and exercises more easily. Running and other sports also become easier to do. In addition to all these benefits, you’ll have firm buttocks, a strong body, and your chances of getting injured will be greatly reduced if you strengthen your glutes.
Doing these 5 exercises for just 15 minutes builds up your gluteus maximus, gluteus medius, and gluteus minimus muscles.
You don’t have to do them every day. A couple of days every week is just fine.
1. Weighted Bridge
Lie on the ground, with your knees bent and your feet placed flat on the ground.
Place your feet parallel to your knees, a little over a hip’s width apart.
Place a light dumbbell on your hips and then lift them off the ground.
While lifting the dumbbell, tighten your abs, glutes, and thighs (if you’re beginner, first try this without a dumbbell)
Lower your body back to the start position, with your hips still above the ground. Do this in 15 repetitions for three sets.
While standing, spread your legs apart at hip’s width. Step forward on your right leg, then bend your knee at 90 degrees. Maintain this position for 5 seconds. Pull your right leg back to the starting position, then do the same with the left leg. Do three sets 10 to 20 times.
3. Squat Pulse
While standing, spread your legs apart at hip’s width with your toes pointing outwards. Stretch out your arms and squat down. As you squat, tighten your abs and glutes, align your knees with your toes and straighten your back. Hold this position then bounce, lower, and lift up your buttocks. Use dumbbells for greater results. Do three sets with 15 repetitions.
4. Donkey Kicks
Lay on your stomach, place your hands apart at shoulder’s width and your knees apart at hip’s width. Lift one leg up towards the ceiling just above the buttock, not higher than your torso to prevent injury. While lifting your legs, ensure to tighten your glutes and abs. Hold this position for a few seconds, then lower the leg towards the floor but don’t allow it touch the floor. Do this 15 times using both legs in three sets. Intensify the exercise with strapped on ankle weights.
5. Fire Hydrant
Place your knees as well as your hands on the ground, your hands should be at shoulder’s width apart while your knees must be at hip’s width apart. Raise your left leg up to the side parallel to the ground with your hip opened. Return the knee back to the start position but don’t allow it touch the floor. Do this exercise in three sets at 16 repetitions.
Source: Daily Health Post