4 OF THE BEST GLUTE EXERCISES THAT DON’T REQUIRE WEIGHTS
In this article today we will show you 4 effective exercises that will
build your glutes, improve your posture, and burn fat, and since you are
sitting all day, you can leave your glutes atrophied and painful, so you
need exercises for your butt.
In fact, it is very important not to neglect these muscles. Because they
play a vital role in maximizing leg strength, supporting your spine, and
stabilizing the pelvis, and that’s why it’s good to have butt exercises
that can also work your legs and thighs.
If any of these benefits appeal to you (and at least one or two should)
you’re probably wondering which glute exercises you should be doing.
” The best glute-building programs include a variety of exercises,” says
Rob Sulaver, CEO and founder of Bandana Training. ” There is no perfect
exercise that will give you the round, toned butt of your dreams .” But
the following four bodyweight exercises are on most trainers’ lists of the
best glute exercises, and all of them can be done with little to no
equipment.
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4 of the best glute exercises that don’t require weights:
SQUATS
● Stand with your feet a little more than shoulder-width apart and
your chest lifted.
● Extend your hands out in front of you to help maintain your
balance.
● She starts by sitting down and then getting up as if you were
sitting on an imaginary chair. Keep your face and head facing
forward.
● Lower your body down so that your thighs are parallel to the
ground. Put all your weight on your heels. Keep your body tight and push
your body up through your heels to return to the starting position.
● Do 12 repetitions.
DONKEY KICK
● Start on all fours on a yoga mat. Make sure your knees are below
your hips and your hands are below your shoulders. Bring your spine into a
neutral position and draw your shoulder blades down and back.
Inhale.
● Exhale. Keeping your knee bent, release and raise your right leg
until your thigh is in line with your spine, making sure your foot remains
flexed.
● Inhale. Lower your right leg to return to the starting position,
but without resting your knee on the mat.
● Complete 10 reps on the same side, before repeating the remaining
reps on the other side.
STEP-UPS
● Stand up with a bench or step in front of you.
● Starting with your right foot, step onto the bench, tapping your
left foot lightly against the surface while keeping your weight on your
right heel.
● Lower your left foot back to the ground while keeping your right
foot on the bench.
● Repeat 3 sets of 12 reps, then switch legs.
GLUTE BRIDGE
● Lie on your back with your knees bent and your feet flat on the
floor.
● Lift your hips off the ground so your body forms a straight line
from your shoulders to your knees.
● Pause in that position, then slowly lower your body back to the
ground.
● Do 2 sets of 12 seconds.
