Exercise keeps the body in perfect shape and function. Unfortunately, modern life has turned millions of people into sedentary zombies. Our desk jobs and constant need to be in front of the computer are contributors to problems such as weigh gain, poor posture, and loss of form and shape in certain regions of the body.
For instance, our gluteal muscles suffer from atrophy due as a result of sitting in our asses day in and day out. Sore and loose gluteal muscles is generally bad as this muscle group is crucial in the proper functioning of the lower extremities. Strong glutes also contribute to a stabilized pelvic region and straight spine.
Conditioning the gluteal muscles alone carry a host of benefits. For one, strong glutes mean improved posture. Overall strength and endurance will increase as a result of stronger gluteal muscles. This means that you can participate in cardiovascular exercises and high-intensity sports. Gluteal muscle at its optimized condition also help in preventing injuries altogether.
Here are workout routines that you should start doing to strengthen your glutes. Ideally, these exercises should be done at least five times in a week. They are also time-saving as you only need to invest 15 minutes to complete all five routines.
The Fire Hydrant
For you to get the best butt, here are the steps to properly execute the fire hydrant. This routine is great for those who simply don’t have the time to head out to the gym after a day at work.
One of the key strengths of this routine is that it effectively isolates hard-to-reach muscles in the butt region. It opens up the hips as the glutes are engaged by executing external rotation. It’s an excellent exercise if you want to enhance or maintain hip mobility as you go through aging.
- Go on all fours. Position your knees directly below the hips and hands directly below the shoulders.
- Engage the core muscles so your spine is in neutral position. The back region should not be arched or hunched excessively so you can perform this routine perfectly.
- Keep your left leg bent at a 90-degree angle to the knee.
- In order to lift your outer left thigh up high in an arching motion towards the left side of your body.
- Your thigh should be parallel to the ground. This may require some flexibility. If you are beginner, it’s totally fine if you can’t raise your thigh as high as needed.
- Squeeze the gluteal muscles and lock your legs in this position for I second or more.
- Lower back down to starting position. Do the same steps on your right leg.
This is a great hip opener for those with limited range of motion around the hip region. It is also a great routine to firm up the butt and to stabilize the core.
If you want to take your squats to whole new level, make sure to try out squat pulse. Squats become boring once you get used to them. Even when you add more weights, the process does not challenge the muscles at all. If you want to get the most from working out, challenge yourself with this advanced movement.
Squat pulse targets large muscle groups in the lover extremities including the glutes, calves, quads, and hamstrings. It even targets the core region. You can do it with your own body weight or you can add weights to your routine for more lower body challenge.
- Make sure you start with feet hip-width part. Keep your arms stretched in front of you. The squat in this variation stays just the same. Drop to the ground with your butt pushed back. Your knees should be positioned over your toes. Simply put, the squat should somewhat sitting down in an imaginary chair.
- Rather than coming up to starting position, the squat pulse will entails you hold yourself in a seated squat position at the bottom as you pulse up a few inches up and down for a period of time.
- Rise up for a mini break and then go down to seated squat position for more squat pulses.
The lunge is considered as one of the main highlights of any workout routine. It can be used across all stages of physical activity. The basic lunge is usually performed by runners who need solid warm up before setting out to jug or run. This exercise movement strengthen the hamstrings, quads, and improving lower extremities functioning. It can even improve the speed.
Lunge is not a boring exercise movement as there are many variations on how you can do it.
- The basic lunge starts by placing your feet together, your shoulders back, and our core right as possible.
- Lift your left leg off the ground until the left upper thigh is parallel to the floor. Your left knee should form a perfect 90-degree angle to perform the lunge properly.
- Go back to your original position by straightening pushing through your left heel until you return to standing position.