People who lead sedentary lifestyles often have issues with their glutes, as they can become atrophied and sore.
These muscles actually play an essential role in optimizing the strength of the legs, stabilize the pelvis, and support the spine.
Their strengthening will significantly improve posture and boost your body strength.
By strengthening the glutes, you will be able to perform high-intensity activities and exercises, and they will also be extremely helpful for various sports and running.
Moreover, the strengthened glutes will prevent injuries. Not only will your body will be strong, your buttocks will be firm.
You can gain all these benefits in only 15 minutes of your time, a few days a week.
The following 5 effective exercises are the best ones to help you build up the gluteus minimus, gluteus medius, and gluteus maximus.
Weighted Bridge
Lie down with your knees bent and feet on the floor. Feet should be parallel with your knees, but a bit wider than your hips. Put a light dumbbell on the hips and raise them off the floor, keeping your abs, glutes and thighs tight. You can try it without dumbbell first. After the first position, lower down to the initial position, keeping the hips a bit above the floor. Do 15 repetitions in 3 sets.
Lounges
Stand straight with legs at hip’s width. Step forward with one leg, bending it at 90 degrees and hold it for 5 seconds. Return to the standing position and repeat with the other leg. Do 3 sets with 10-20 repetitions.
https://www.youtube.com/watch?v=m_RYVmpWDq4
Squat Pulse
Keep the legs at the hip’s width and turn toes outward. Arms should be in front of your body. Then, squat downward, keeping your abs and glutes tighten. Back and knees should be aligned with the toes. Keep this position and bounce with the buttock, while you lower and lift it. Repeat 15 times and return into a standing position. Do 15 repetitions and 3 sets.
Donkey Kick
Start lying on the stomach, keeping your knees and hands at shoulder’s and hip’s width apart. Then lift one leg up, tightening the glutes and abs. Don’t lift it higher than the torso, to prevent injury of the spine. Hold it a bit, then return to the floor, but not touching the ground. Do the 15 repetitions with both legs in 3 sets.
Fire Hydrant
Start with the same position as the previous exercise, but open your right leg towards the side and lift it so your right thigh is parallel to the floor. Do this exercise with both legs in 3 sets of 16 repetitions, but try not to touch the ground with the leg.
