People with sedentary lifestyle are often faced with problems with their gluteal muscles, as they may become sore and atrophied. These muscles support the spine, stabilize the pelvis, and optimize leg strength.
If you strengthen your glutes, which will improve the strength of your body and posture. With this, you will be able to exercise and high intensity activities, so it would be running and other sports much easier.
also avoid possible injury if the buttocks are strengthened. His body will be strong, and buttocks firm.All these benefits are achievable with the following 5 years that will take only 15 minutes of your day. Make them two days a week.
These exercises build up your gluteus minimus, gluteus maximus and gluteus medius.
1. weighted Bridge
was on the floor with knees bent and feet flat on the floor.
put your feet in a parallel position to the knees, a little more than hip width.
Put a light dumbbell in your hips and start to raise them from the ground.
While the barbell is raised, tighten the buttocks, thighs and abs (beginners can try first without the dumbbell).
Then lower your body to the starting position, but make sure your hips are still above ground. Do this 15 times in three sets.
When standing, spread your legs to hip width. Step forward with the right leg and bend the knee to 90 degrees. Stay in this position for 5 seconds. Pull the leg back to the starting position and do the same with the left leg. Do three sets of this exercise with 10 to 20 repetitions.
3. Pulse squatting
start in a standing position and put your legs to hip-width apart and toes they face outwards. Put your arms in front of his body. As crouch, squeeze your glutes and abs, while knees are aligned with the toes and back in a straight position. Hold this position while bouncing, lower and lift the buttocks. You can use weights for best results. Do three sets of this exercise with 15 reps.
4. Kicks Ass
Put on your stomach and place your hands and knees at hip width and shoulder separation. Lift one leg toward the ceiling just above the buttocks, but only the torso to avoid possible damage. While lifting the leg, make sure your glutes and abs tighten. Remain in this position for a few seconds, then lower your leg to the floor, but do not let it touch the ground. Do this 15 times with both legs in three sets. Strap on ankle weights to intensify the exercise.
5. Fire Hydrant
Put your hands and knees on the floor, the width of the hip and shoulder separation. Start lifting the left leg to the side so that your left leg is parallel to the floor and hip opens. Return the knee to the starting position, but do not let it touch the ground. To this end, three sets of 16 repetitions.