5 Effective Exercises for Glutes Build Up, Posture Improvement and Burning Fat!

Your glutes can become sore and atrophied by sitting all day long. It is of vital importance to take care of these muscles since they have a crucial role in spine support, maximizing the strength of the legs and stabilizing the pelvis. In essence, by strengthening the glutes, you can improve your posture which is useful for high intensity sports, running and so much more.

Having strong glutes prevents injuries as well. Just 15 minutes a week and your butt is going to become strong and firm.

Here are the most powerful exercises for strengthening the glutes.

1. Lunges

  • Stand up in a straight position and put your legs hips width apart.
  • Forward your right leg and curve your knee at an angle of 90o .Remain in this position for 5 seconds.
  • Return to starting position and change legs.
  • Take light dumbbells in order to make the exercise more intense.

2. Donkey kicks

  • Place your hands and knees on the floor, shoulder and hips width apart.
  • Your glutes and abs need to be tight. Lift the right foot toward the ceiling. Your foot need to come directly over your behind. Your thigh should not be higher than the torso. In this way you’ll avoid hurting your spine.
  • Remain in this position and then return your knee back to the ground very slowly.
  • Do 15 repetitions in each legs. Do three sets.

3. Fire Hydrant

  • Your starting position should be the same as with the donkey kicks only this time, your right leg should be opened towards the side. The right thigh need to be parallel to the ground.
  • Do not touch the knee to the ground while you are bringing it down to starting position.
  • Do 15 repetitions on each leg. Do three sets.

4. Squat Pulse

  • Stand up and put your legs hips width apart. Your hands need to straight in front of you.
  • Sit down, making sure that your abs and glutes are tight. Your back need to be straight and the knees should be parallel to the toes.
  • Remain in this position, raising and lowering your behind in a slow manner.
  • Do this 15 times and go back to starting position.
  • Perform 3 sets, 15 repetitions in each.

5. Weighted Bridge

  • Lie on your back on the floor and bend your knees. Your feet need to be firmly on the floor. Your feet and knees should be in line and the feet should be slightly more apart that hips width apart.
  • Put a plate or a light dumbbell on your hips and raise them from the floor by tensing your glutes, abs and thighs.
  • Return to starting position.
  • Do 3 sets, 15 repetitions in each.