5 Effective Exercises That Will Build Up Your Glutes, Improve Your Posture And Burn Fat

The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips.

Start with a straight upper body, legs at hips width apart, shoulders back and chin up. Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle.

Make sure the front knee is right above the ankle and the other knee is slightly above the ground. Push back to the starting position and repeat with the other leg. Perform 3 sets with 10-20 repetitions each.

3. SQUAT PULSE

This is basically an enhanced variant of the regular squat, so performing it will bring those great results even faster.

Stand with feet at hips width apart and arms fully extended out in front. Lower your body down into a squat, keeping the back straight. Hold the position at the bottom and pulse a few inches up and down by raising and lowering your behind.

Do 15 pulses, then return in standing position. Perform 3 sets with 15 repetitions each.

4. DONKEY KICKS

This exercise works the lower back, core, legs and bottom.

To perform it, get on all fours on the ground, knees placed below your hips and hands at shoulder width apart. Keeping a 90 degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and the foot is high up and parallel to the ground.

Hold the position for a few moments, keeping the glutes tight, then slowly return to the starting position and repeat the movement with the other leg. Perform 3 sets with 15 reps each.

5. FIRE HYDRANT

Excellent exercise for strengthening both the glutes and the hamstrings.

Start in the same position as for the donkey kick, on all fours with knees at hips width apart and bent at a 90 degrees angle. Keeping the back straight, raise one thigh and bring it close to the chest, then open it outwards, keeping the thigh parallel to the floor. Hold for few moments, then slowly return to the starting position and repeat with the other leg.

Perform 3 sets with 15 reps each.