Your goal is to strengthen your glutes ? If you do not have time to go to a gym, you can perform simple movements at home. Here are examples of exercises and tips for applying them.
Strengthen your glutes at home effectively
When one wants to focus physical activity on the back of the body , in this case the posterior, a little motivation, regularity and adequate exercises are the key to success. Squats, among others, are among the most effective in the category . However, be aware that no matter how many times you repeat a series of movements, it will only make your glutes work at a single angle.
How to do ? To get the best results in a minimum of time, it is better to alternate the exercises . Here are four different variants to work well your gluteal muscles, to perform three times each in turn for a minute.
The glute bridge for the hamstrings
Lie on your back with your knees bent and your soles on the floor. Extend a leg. During the exhalation, tighten the buttocks and raise your hips to the ceiling as high as possible . Take a break , then lower until your buttocks hover just above the ground, and repeat without touching the ground.
Hydration or abduction: gluteus medius
On all fours with the knees bent 90 degrees in the hip axis and the wrists in the shoulders, lift the right bodyfit keto leg up to the hips, then extend the leg up outward. Take a break before folding your knee and bring your leg back to the starting position to complete a rehearsal. Repeat with the other leg.
Your legs are slightly wider than the width of your shoulders , toes pointing outward. Slowly while blowing, lower your pelvis to the ground, ensuring that your knees are always placed further back than your toes and strengthening your trunk to help you maintain balance . Take a break, then press your right heel to get up and find yourself in the starting position.
Slit: gluteus maximus
Stand with feet spread in hips and hands clasped at the chest . Keeping your hips in front, place your left leg diagonally behind you and bend both knees at a 90-degree angle. Take a short break, then press your right heel to return to the standing position and then kick the leg into a side kick.