Buttocks, cupcake, derriere, backside, bum, you name it!!!
It seems like lately, glutes have won so much popularity between women; but this amazing part of our body can do so much more than make us look attractive.
There are so many benefits in working your glutes. For example, it’s a great benefit for postnatal women whose gluteal muscles have lengthened during pregnancy as a result of the relaxin hormone. Plus, when your glutes are firing, you’re quicker at running and more powerful at doing squats and deadlifts.
Your glutes, the minimus, medius and maximus are the largest and strongest muscles in your body. The three muscles work together to abduct, rotate and extend the hip.
Strengthening your glutes can help improve posture, as well as make sitting down, standing, picking up heavy objects and climbing stairs easier.
Developing strong glutes is not only about how they look while wearing your favorite bathing suit or shorts, they are actually essential for optimal performance and can decrease your risk for injury in the knees, lower back, hamstrings and groin.
Check out these simple exercises to get you started!
Glutes Video 1
Grab some heavy weights, squats side to side. Feet start together, then step open into a squat, alternating for 16. Drop into it. Start open and together to the right then open and together to the left.
Glutes Video 2
Start by laying flat on your back, with loops on for more resistance. If you don’t have loops you can still do it. Lift your right knee towards your chest and down back to touch the floor with your heel. Keep your left foot flat on the floor. Two rounds of 15 repetitions on each side.
Glutes Video 3
Flip to your hands and knees and go into a weighted heel press. You can start light with a 3 or 5 lbs weight. Tuck it behind your right knee, hands under shoulders, knees are under the hips. Flex your foot and pull your heel towards your glutes, holding the weight in to place. Keeping your back flat, do a little pulse up and in. Squeezing from the top of your glutes. Two rounds of 15 repetitions each side.
Glutes Video 4
Keep your loops and flip over for a straight leg lift out on the angle. Hands under shoulders, knees under hips, then extend your right leg. Keep your foot flexed. From there open it up to the back corner as if you were in a square. That’s gonna be the lift position. About 45 degrees open. 15 repetitions each side.
Glutes Video 5
Place the loop under your left foot and hold it with your right hand. Starting in a standing position, with the feet hip width apart and toes forward, as if someone karate chops you in the hips and the glutes shoots back. Keep a small bend on the knees. From there, pull the glutes under you and squeeze, working hamstring and glutes. After 15 reps. Do the same on the other side.
Glutes Video 6
First position, glute bridge. Lay flat on the floor wearing your loops. Heels are touching, toes are turned out, press your knees out slightly. From here curl the tailbone up and squeeze the glutes, then lower all the way down. Do 15 repetitions.
Glutes Video 7
Grab some weights. Start with your balance on your right leg, left leg is back. The left leg stays straight. Lay your stomach on top of your thigh so all the weight is on your glutes, then drive up through your right leg heel. Pull your hips under you and squeeze. Repeat on the other side for 15 repetitions.
Glutes Video 8
Grab your loop and place it under your right shoe and around your left ankle. Lay on your side and place your right leg on top. Minor bend on your bottom knee. Keep your top foot flexed. Pull the heel towards your glutes. Keep your knees fairly close together.
Do you prefer glutes workouts? Let us know in the comments below!
