A problem with glutes will occur if you lead a sedentary lifestyle. Your glutes will become sore and atrophied.5-effective-exercises-that-will-build-up-your-glutes-improve-your-posture-and-burn-fat

They play a vital role in maximizing the strength in your legs, supporting your spine and stabilizing your pelvis, so don’t neglect these muscles.

Your posture can be improved by strengthening the glutes, and this is beneficial for running and high-intensity sports.

Build up your glutes in order to prevent injuries. Exercise 15 minutes, few times in a week and your butt will be firm and strong.

These are the most effective exercises for building the gluteus maximus, gluteus medius, and gluteus minimus

  1. Weighted Bridge
  • Lay with your back on the ground and bent your knee, planting the feet firmly on the ground. Place your feet more than a hip’s width apart and they will sit parallel to the knees.
  • Place light dumbbells on your hips and lift it from the floor by tightening your glutes, thighs, and abs. If you are a beginner, do this exercise without a dumbbell.
  • Lower down the starting position thus keeping the hips slightly above the ground.
  • Do 3 sets with 15 repetitions.

  1. Lunges
  • Stand up straight with the legs at hip’s width apart
  • Step forward with the right leg and bend the knee at 90degrees. Keep this position for 5 seconds.
  • Go to the starting position and change your legs.
  • Do 3 sets with 10-20 repetitions.
  • In order to increase the intensity and build up your strength, you can use light dumbbells.

  1. Squat Pulse
  • You need to stand with the legs at hip’s width apart, the toes turned outward and the arms straight out in front of you.
  • As you squat down, keep the glutes and abs tight. The back needs to be straight, and the knees in line with the toes.
  • Keep this position and raise and lower the butt as if you are bouncing.
  • Bounce 15 times and return to the beginning position.
  • Make 3sets with 15 repetitions. Use dumbbells to get a deeper stretch.

  1. Donkey Kicks
  • Start with your knees on the ground and hands at hip’s and shoulder’s width apart.
  • Your legs need to be raised towards the ceiling while keeping the glutes and abs tight so your foot will be directly above your butt. Make sure to keep the thigh no higher than the torso in order to avoid injuring the spine.Keep the position and slowly return your knee towards the ground without touching it.
  • Make 3 sets with 15 repetitions on each leg.

  1. Fire hydrant
  • Start in the same position as for the donkey kick by opening the right leg and hip towards the side, and keeping the right thigh parallel to the floor.
  • Bring your knee to the beginning position without touching the ground.
  • Make 3 sets with 15 repetitions on each leg.

Source: Family Health Freedom Network

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A problem with glutes will occur if you lead a sedentary lifestyle. Your glutes will become sore and atrophied. They play a vital role in maximizing the strength in your legs, supporting your spine and stabilizing your pelvis, so don’t neglect these muscles. Your posture can be improved by strengthening the...