5 Effective exercises that will develop your glutes, improve your posture and burn fat

Did your lack of physical activity make you feel a little weak in the glutes? No wonder – the muscles that suffer the most from a sedentary lifestyle are the glutes, which make up the largest and most powerful muscle group in your body.

This muscle group consists of three major muscles: the big one, the middle one, and the little gluteus and they work in concert to extend, abduct and rotate your hips. Just think of how involved they are in all the complex movements you perform, from moving the body in all possible directions to climbing and running.

This makes them incredibly important in terms of physical health, stability and athletic potential. But when you spend too much time sitting, your glutes may lose their power and effectiveness of supporting the spine and stabilizing your pelvis, resulting in an unstable pelvis, decreased leg strength, and poor posture.

In addition, having untrained and atrophied glutes will make life difficult during strenuous physical activity and increase your risk of injury and back and knee pain.

Then comes the question of aesthetics, of course – who would boast of flat and flabby buttocks that seem crushed in his favorite jeans? Yet shaping the buttocks that attract attention is not as difficult as you might think. You can sculpt beautiful glutes by performing these exercises several times a week!

1- Raised hips

A largely undervalued exercise that isolates the glutes, strengthens the hip flexors and increases the stability of the abdominal strap.

Lie on your back, bend your knees and position your feet slightly wider than the width of the hips and firmly grounded. Place a light dumbbell on each hips and lift it by contracting the legs, thighs and abs, and push your hips upward explosively. When climbing, contract your buttocks as hard as possible. In the final position, the body should form a straight line between the knees and shoulders. Perform 3 sets of 15 repetitions each

2- Slots

Slots are a total lower body workout that can tone your legs and glutes while improving hip flexibility.

Start with the upper body straight, legs at the hips, shoulders back and head up. Take a step forward with one leg, lowering the hips until both knees are bent at a 90-degree angle. Make sure the front knee is just above the ankle and the other knee is slightly above the ground. Return to the starting position and repeat with the other leg. Perform 3 sets of 10 to 20 repetitions each.

3- Squat pulse

This is essentially an improved variant of the usual squat, and doing this exercise will provide good results even more quickly.

Stand with your feet hip-width wide and arms outstretched in front of you. Lower your body by squatting, keeping your back straight. Hold down and pulse a few cm up and down while raising and lowering the buttocks. Make 15 pulses, then get up. Perform 3 sets of 15 repetitions each.

4- Donkey kicks

This exercise works the lower back, the abdominal strap, the legs and the glutes.

To perform it, stand on all fours on the floor, knees under your hips and hands shoulder-width apart. Keeping your knees at a 90-degree angle, lift one leg until the thigh and knee are aligned with the rest of your body and the foot is up and parallel to the floor. Hold the position for a few moments, hold the glutes contracted, then slowly return to the starting position and repeat the movement with the other leg. Perform 3 sets of 15 repetitions each.

5- Fire hydrant

Excellent exercise to strengthen both glutes and hamstrings.

Start in the same position as for the donkey kicks, on all fours with the knees spread at the hips and bent at a 90-degree angle. Keep your back straight, raise a thigh and bring it closer to the chest, then open it to the outside, keeping the shin parallel to the ground. Hold for a moment, then slowly return to the starting position and repeat with the other leg. Perform 3 sets of 15 repetitions each.