Sir Isaac Newton observed that the law of gravity affects everything in our universe. We need look no further than our bodies to realise that gravity teams up with age to create unwanted bulges and sagging. This can be especially problematic on the bum.
It’s no wonder that many fitness experts recommend paying close attention to the glutes , which are the three solid muscles that make up the buttocks.
Gluteus comes from the Greek word meaning buttocks and includes the gluteus maximus, gluteus medius, and gluteus minimus. So, your glutes are made up of a large muscle, a medium muscle, and a smaller muscle.
Did you know that your glutes are the largest muscle group you have? They provide support to your upper body and are the main source of strength for your hips and legs. Because of motherhood, women typically have more developed glutes and lower body strength than men.
Are you unhappy with your buttocks? They are often areas of extra fat, which can be a challenge to lose, especially for women. Age, lack of exercise, and motherhood can make gluteal muscles less attractive.
You’ve probably seen countless videos that focus on getting your butt in shape. When you have a healthy, shapely butt, you tend to feel more confident in your favorite jeans or swimsuits. Butt shape is often hereditary, but you can have the toned derrière that suits you.
Getting a firm butt does more than just enhance your swimsuit body. It can also stabilize your pelvic muscles and strengthen your lower back. These reasons can benefit your daily activities and your exercise regimen.
Another plus point of glute exercises is that you don’t need an expensive gym membership or any special equipment, except maybe a mat. All you need is a space in your home where you can do the exercises safely and comfortably.
Consider incorporating several glute exercises into one session. When you finish one activity, take a break, drink some water, and do another. You can do these sessions every day or a couple of times a week for optimal benefits.
Exercises for firm glutes:
Before starting this or any exercise program, consult your doctor or a certified fitness expert, especially if you have back problems. Breathe mindfully as you exercise to bring nourishing oxygen to your muscles. Here are ten easy and fun ways to tone your glutes.
1. Walking glute bridge
Lie on your back with your arms resting at your sides, then bend your legs up with your feet flat on the floor.
Squeeze your glutes as you lift your hips until your body is in line with your shoulders and knees.
Be aware of your breathing and hold the position as you step your right foot forward a few inches. Now, move your left foot forward. Keep moving until you’re almost horizontal.
Then reverse the movement, bringing your left foot back and then your right foot until you’re in the original position on the floor.
Repeat this 10 to 15 times.
2. Jump squat
Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet out and as you land, immediately squat down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, then immediately jump out again.
Complete 3 sets of 12 reps.
3. Burpees
Stand with your feet hip-width apart and your arms at your sides.
Lower yourself into a squat position with your hands flat on the floor in front of you.
Push your legs back into a push-up position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to a squat position.
Jump up and raise both hands overhead.
Do 10 reps.
4. Standing leg raises
Stand with your legs and feet together and clasp your hands palms together at chest level.
Lift your left leg as high as you can and then return it to the start.
Repeat the movement until you have completed your repetitions.
Do 15 repetitions with each leg.
5. Side lunge
Stand with your feet and knees together.
If comfortable, hold a pair of dumbbells.
Take a large step with your right foot out 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 a standing position.
Repeat the same process on the other side.
Complete 3 sets of 12 reps.
6. Bird-dog plank
Start in a tabletop position (on all fours).
Looking at the floor with your neck in a neutral position, extend your right leg behind you and your left arm in front of you (both should be parallel to the floor).
Hold for a few seconds and return to the starting position.
Repeat the movement with the opposite leg and arm.
Do 12 repetitions on each side.
7. Donkey kick
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Keep your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg back to the starting position, but keep your knee off the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
8. Squats
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.
Start by sitting up, 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.
Do 12 repetitions.
9. Crab Walk
Have you ever seen crabs scattering in the waves at the beach? Get your glutes in shape for your best swimsuit body by imitating the crabs’ back-and-forth movements. If you want, you can even do these exercises on the beach.
Sit on the floor and then raise yourself up on the palms of your hands and the soles of your feet.
Move your feet and hands forward for a few steps. Do 12 repetitions.
10. Curtsy squat
Start with your feet shoulder-width apart and your arms at hip height.
Bend your knees and as you lower yourself, bring your right leg back and to the left in a curtsy motion.
When your left thigh is parallel to the floor, push up with your left heel and return to the starting position.
Repeat 12 reps on this side and switch legs.
Final thoughts on how to tone your glutes
If your butt doesn’t have the strength and vitality you desire, you can try some of these simple glute exercises.
When you take care of your body with a healthy diet and exercise regimen, you’ll feel revitalized and better about yourself. And that physical fitness gives you all the confidence you need to get through life.
