If you sit all day your glutes atrophied you need exercises for your butt. Do not neglect these muscles because they play a role in maximizing the strength in your legs, supporting your spine and also stabilizing your pelvis. It is important to have exercises for butt that also work your legs and thighs.
By strengthening your glutes you also improve your posture, and that is useful for running, high intensity sports and much more.
You need 15 minutes a few times a week to make your butt firm and strong! Exercises for butt are great thing?
Here are the most effective exercises to build up gluteus medius, your gluteus maximus, and gluteus minimus.
Pose your body straight with legs at hip’s width apart.
Step with right leg while bending your knee at a 90° and stay for 5 seconds in that position .
Back to starting position and change legs.
Make 10-20 reps in 3 sets.
Build up your strength, to increase intensity with light dumbbells.
- Donkey Kicks
Place yourself on the ground on your hands and knees at shoulder’s and hip’s width.
Raise your right heel towards to the ceiling so that your foot is directly above your butt while keeping your abs and glutes tight. Also keep your thigh no higher than your torso to avoid injuring your spine.
Stay in the position and return your knee slowly towards the ground without touching it.
Make 15 repetitions on each leg and perform 3 sets. By strapping on ankle weights boost your workout.
- Fire Hydrant
Begin n the same position as the donkey kick but now open your right leg towards the side, open your hips and keeping your right thigh parallel to the floor.
As you bring your knee back to its original position resist the urge to touch your knee to the floor.Repeat 15 times on each leg and perform 3 sets.
- Squat Pulse
Pose yourself with your legs at hip’s width apart with your toes turned outward and your arms straight out in front of you.
Keeping your glutes and abs tight squat down. Keep your knees in line with your toes and your back straight.
Hold in this position and raise and lower your butt slightly.
Repeat 15 times and return to your starting position.
Do 3 sets of 15 repetitions. To get a deeper stretch use dumbbells.
- Weighted bridge
Lay on the ground with your back towards it and knees bent, plant your feet on the ground. Apart your feet more than a hip’s width and sit parallel to your knees.
Use a light dumbbell on your hips , by tightening your thighs, glutes, and abs lift them off the floor. Try the exercise without the use of weights if you’re new to working out.
While keeping your hips slightly above the ground lower down the starting position.
Make 15 reps in 3 sets.