When it comes to shaping our body through effective training, the gluteus is a muscle responsible for many things. We are not only referring to the aesthetic part, but to the functional one.
A well-worked glute will be essential to stabilize the whole body and gain power to strengthen other parts of us through exercise. In addition, it will make your body look more toned and slender. It will raise your self-esteem and make you feel more confident about yourself.
This exercise is called lunges or lunges and you have to stand up straight with one leg forward and the other back. After positioning ourselves, we must lower ourselves until the knee almost touches the ground.
It is a very easy exercise that lasts no more than 10 minutes, it is advisable to do 2 sets of 15 repetitions with each leg. For a better balance, we can place our hands on the waist. With this exercise you work your legs, buttocks and hips.
To take advantage of the time, an exercise that can be done after waking up is that of the gait position. We lie on the bed with our knees bent and we put our weight on our arms as we lift our buttocks into the air.
With the legs we are going to do a march, we must extend the leg and bring the knee as high as possible. You have to do 3 sets of 15 repetitions for an ideal result. With this exercise we are working not only the glutes but also the waist.
The fourth exercise in this routine is the squat. To perform them successfully, we stand tall with the feet aligned a little further from the hips. Make sure you have a correct position and avoid future discomfort.
For best results, we can squeeze the glutes when going up. Squats are considered one of the best exercises out there because they not only work the glutes but also the entire legs. It is advisable to start with 20 squats a day and gradually increase the number, the goal is to reach 70 daily squats.
The bridge consists of lying down with the knees bent and raising and lowering the torso as high as possible. There are two possible options for this exercise: we can go up and down or when we go up hold for 10 seconds and then go down. It is a high intensity exercise, so if after 5 minutes we are tired, it is normal! It is advisable to do 30 or 40 repetitions.
You no longer have excuses, all these exercises are easy to add to your daily activities. So get to work!