5 Effective Exercises That Will Build Up Your Glutes, Improve Your Posture And Burn Fat
Has your lack of physical activity made you feel a bit weak in the glutes ? No wonder – the muscles to suffer the most from a sedentary lifestyle are the glutes, which constitute the largest and most powerful muscle group in your body.
This muscle group consists of three major muscles: the glute maximus, glute medius and glute minimus, and all of them work together to extend, abduct and rotate your hips. Just think of how involved they are in every complex movement you perform, from moving the body in all possible directions to climbing and running.
That makes them incredibly important when it comes to physical health, stability and athletic potential. But when you spend too much time sitting, you glutes can lose their power and efficiency at supporting the spine and stabilizing your pelvis, resulting in an unstable pelvis, decreased leg strength and poor posture.
Furthermore, having untrained and atrophied glutes will give you a hard time during any kind of intense physical activity and increase your risk of injury and back and knee pain.
Then comes the issue of aesthetics, of course – who on earth prides with having a flat, flabby behind that looks squashed in their favorite pair of jeans? Yet, shaping a strong attention-grabbing behind isn’t as hard as you might think. You can sculpt a great backside by performing these exercises few times per week!
1. WEIGHTED BRIDGE
A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability.
Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground. Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, and explosively thrusting your hips upwards.
On the way up, squeeze your buttocks as hard as you can. In the final position, the body should form a flat line between the knees and shoulders. Perform 3 sets with 15 repetitions each.
2. LUNGES
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