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5 Exercises to Lift and Firm Your Glutes

Are you looking for great, bikini-worthy glutes? Try these 5 great exercises regularly and be patient: the results will be worth it!

If you want to work your glutes, you have to be consistent with exercise and not get discouraged if you don’t see immediate results – they can take time to show.

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For strong, firm, and shapely glutes, you’ll need to work on a series of exercises focused on working these muscles.

While there are other ways to give them the look you want, it’s been shown that physical activity is the most effective.

The problem is that many expect to see results within days, and when they don’t they would rather give up or resort to other means.

Remember: results take time and persistence is required to see noticeable differences.

Fortunately, you don’t always have to go to the gym to effectively work the muscles in this part of the body. In fact, there are many exercises you can do from the comfort of your own home to get a perfect bottom without spending too much money.

Are you excited to try them?

1. Squats

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Squats are a must in exercise routines for your glutes and thighs.

 They work your bottom, strengthen the muscle and avoiding flabbiness.

What should I do?

  • Stand with your feet at shoulder width and bend your knees to lower your body.
  • Lower your glutes like you are going to sit, making sure your knees don’t go beyond your toes.
  • Stay in that position for four seconds and then return to your initial position.
  • You can make the exercise harder with the help of dumbbells or a bar.
  • Do 4 sets of 15 repetitions.

Check this out, too: 7 Reasons Why You Should Do Squats Every Day

2. Kneeling glute lifts

This simple exercise is designed to firm your glutes, improve your balance, and up your physical strength.

What should I do?

  • Support yourself on the floor with your right knee and hand, turning your torso to the same side and looking at the floor.
  • Extend your arm and stretch your left leg back while lifting your left foot so that your weight is on your knee.
  • Maintain this position for 10 seconds, rest, and repeat with the other side.
  • Do 5 repetitions per side.

3. Plank with leg lift

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Planks work very important muscles in your body.

They’re great for your lower back and also ideal for activating your metabolism, flattening your stomach and strengthening your bottom.

Here, we combine them with a leg lift for even more benefits to your glutes.

What should I do?

  • Face down on a yoga mat and support yourself on your hands and toes.
  • Be sure your back is straight and your abs are contracted.
  • Next, lift one of your legs up and keep elevated for 10 seconds.
  • Rest and repeat the movement with your other leg.
  • Do up to 5 repetitions on each side.

4. Lunges

This exercise doesn’t just lift your glutes, but also strengthens your thighs and calves.

What should I do?

  • Stand straight with your feet shoulder-width apart, and take a large step forward with one leg.
  • Be sure that the bent knee forms a 90 degree angle with your thigh parallel to the floor.
  • The other leg should extend behind you, your knee almost touching the floor.
  • Stay balanced like that for four seconds and then return to your initial position.
  • Do 10 repetitions with each leg for 3 sets.
  • You can make this exercise harder by holding a set of dumbbells.

5. Hip extensions

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This exercise is one of the best for lifting your glutes and firming your muscles.

It may seem hard at first, but will eventually get easier and you’ll be able to increase your repetitions.

What should I do?

  • Lay face down on a bench with your hips on the edge and legs hanging off the end.
  • Lift both legs at the same time, contracting the muscles of the thighs and glutes.
  • Maintain the position for a few seconds and slowly lower your legs, not letting your feet touch the floor.
  • Do 10 to 15 repetitions.

As you can see, it’s really easy to start exercising to improve the appearance of your glutes.

Get ready to do these exercises every day and look forward to great results!

Source:https://steptohealth.com/5-exercises-lift-firm-glutes/

5 Exercises to Lift and Firm Your Glutes

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