The importance of toning the glutes
The glutes and legs are the largest muscles in a person’s body. Hence, it is very important to maintain and tone them. Working on these parts of the body will boost the entire metabolism.
Strong glutes not only look good, they also help relieve back pain and make everyday movements like standing, jumping and climbing easier.
To strengthen your glutes and tone your buttocks and thighs, you don’t need any equipment. Just these five exercises will take care of the lower half section of your body. So let’s check them out.
1. Squat
The squat is considered the best exercise for shaping the buttocks. It is a full-body compound exercise that will make your body look beautiful.
- Stand with your feet slightly wider than shoulder-width apart and your chest lifted.
- Extend your hands in front of you to help maintain balance and bring your fingers together.
- Start by sitting down and then stand up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
- Lower your body down so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your core tense and push your body up through your heels to return to the starting position.
Repeat it 15 times.
2. Glute bridge
This is a great way to release tension in your lower back while toning your glutes and thighs. It is recommended to perform this exercise on a yoga mat and a flat surface.
- Lie on your back on the floor.
- Keep your hands at your sides and your knees bent, with your feet shoulder-width apart and flat on the floor.
- As you exhale, gently lift your hips off the floor, keeping your back straight.
- Hold your hips raised for a few seconds.
- Inhaling, slowly lower your hips to the floor.
Note: Try lifting one leg up for a more intense workout.
Repeat this for 60 seconds.
3. Side leg raise
This is a dynamic lower body exercise. This exercise will help you work your glutes from all angles.
- Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
- Lift your left leg up as high as you can, keeping your leg straight. Hold for 1 second at the top.
- Slowly lower your leg.
- When you do the repetitions, change legs and repeat the same.
Do this for 10 times with each leg.
4. Squat holding the pulse
- Stand with your feet hip-width apart. Start by pushing your hips down so that all of your body weight is on your heels. Squat down to a 90-degree angle, just like you would do a regular squat.
- Stand back up, pressing through your heels, but remember not to stand completely straight.
- Make small up and down movements as if you were pulsing to feel the burn.
Repeat and do at least 2 sets of 20 repetitions.
5. Side lunges
It is considered one of the best exercises to tone the glutes and thighs at the same time. It is a slightly different and traditional version of lunges. It is a very gentle exercise for the knees, reducing the risk of injury.
- Stand with your feet and knees together.
- If comfortable, hold a pair of dumbbells.
- Take a big step with your right foot to the right side.
- Slowly lunge toward the floor, keeping your right knee from extending past your toes and your left leg relatively straight.
- Now, push off with your right foot to return to the standing position.
- Repeat the same process with the other side.
Do this with both legs and perform three sets on each side.
In order for your body to improve, you must make sure that you are consistent with these exercises and give your body time to adapt to them.
