People who lead a sedentary life typically have problems with their glutes and posture, as they can become atrophied and sore. The glutes muscles hold a very important function because they can enhance the strength of your legs, they will support your pelvis and your spinal column. Thus, you will also improve your posture. By reinforcing the glutes, you will also be able to perform high-intensity activities and workouts. Furthermore, not only your body will be strong and your butts will be firm. All you need is just 15 minutes a day. Keep reading and see how you can build up your glutes with 5 intense but very effective exercises.
1. Weighted bridge
Start in a lying position, with the knees bent, and the feet planted firmly on the floor. The feet should be in a parallel position to the knees, a bit more than a hip’s width. Place a light dumbbell on the hips and raise them off the floor, while tightening the abs, thighs, and glutes. If you are a newbie, try it without the dumbbell in the beginning. Then, lower to the preliminary position, while the hips are still a bit above the flooring. You should perform this exercise for 5 minutes, doing as many reps as you can.
Start in a standing position, with the legs at hip’s width. Then, advance with one leg and you must bend the knee at 90 degrees, and hold for 5 seconds. Go back to the initial position, and repeat this with the other leg. You should perform this exercise for 5 minutes, doing as many reps as you can.
3. Squat pulse
Your legs should be at hip’s width apart and the toes turned outside. In a standing position, your arms should remain in front of your body. Tighten up the abs and glutes as you squat downwards, with the back straight and the knees lined up with the toes.
Remain in this position, entire you bouncing with the butt, and you lower and raise it. Repeat and go back to the starting position. You should perform this exercise for 5 minutes, doing as many reps as you can.
4. Donkey kicks
You should start lying on the stomach, with the knees and hands at shoulder’s and hip’s width apart. Lift the leg towards the ceiling, so it is simply above the butt while tightening the abs and glutes.
You need to not lift it higher than the torso in order to avoid injury to the spinal column. Hold a bit in this position and after that return, the knee to the floor. However, do not enable it to touch the ground. You should perform this exercise for 5 minutes, doing as many reps as you can. If you want to intensify the workout, you could strap on ankle weights.
5. Fire hydrant
You start in the exact same position as in the previous exercise. However, the right leg should be opened to the side so that your hip is opened and the best thigh is parallel to the floor. Without touching the ground, you need to return the knee to the beginning position. You should perform this exercise for 5 minutes, doing as many reps as you can.