Strengthen Your Glutes With Five Simple Exercises You Can Do At Home

To get stronger and firm glutes, it is important that you realize one thing. You will have to learn some healthy habits and stick to them without interruption. Strengthen your glutes with this.

Do exercises daily and combine this with an adapted diet. Eat foods that are high in protein and healthy fats. Because this will help to strengthen this muscle group. Your glutes are also one of the largest muscle masses in the body.

Many people go to the gym to achieve goal. Because the equipment and the professional training are a great way to get results in the short term.

But some people don’t have enough time to go to the gym. For others it is too expensive or too far away.

However, you don’t have to limit physical training to a gym or gym. Because there are strengthening exercises that you can easily do at home.

Today we present the five best options. So you can incorporate them into your daily exercise sessions.

Now you can no longer make excuses!

The horsekick is an exercise that works the glutes. It will make them bigger and firmer.

This is an exercise that also requires coordination. In this way you also exercise your ability to stay in balance.

How do you do this exercise?

• Use a yoga mat for this exercise. Support yourself on your hands and your knees.
• Tighten the abs. At the same time, raise one leg, making sure the knee is at a right angle.
• From that position you try to push the leg as high as possible. Stay in this position for two to three seconds. Then you return to the starting position.
• Then repeat the exercise with the other leg. Do three sets of 12 reps.

The bridge, also known as the pelvic lift, is another exercise that helps strengthen the glutes and abdomen.

It is very important that you tense the muscles during this exercise. Because this ensures that you keep the body stable. So it will help you to avoid losing your balance.

How do you do this exercise?

• Lie on your back on the mat. Bend the knees and place your feet flat on the floor. Put your hands next to your body.
• Now lift the glutes from the floor towards the ceiling. Tense the muscles as much as possible.
• Hold this pose for three seconds. Then return to the starting position.
• Do three sets of ten reps each.

Firm your glutes with the back kick

This simple activity helps to strengthen and tone the glutes. During this exercise you will relax the lower back at the same time.

How do you do this exercise?

• Stand at arm’s length from the back of a chair. Put your feet together and rest your hands on the chair.
• Now lift one leg backwards as high as possible. Keep it fully extended while lifting the body slightly.
• Then lower the leg by tightening the glutes. Then repeat this movement with the other leg.
• Repeat the exercise 12 times on each side. Do three sets.

Firm your glutes with z

Moving sideways is an activity that works the lower part of the body. It makes the glutes and legs firmer.

What you end up doing is a simple knee bend. This increases the level of physical effort required for this exercise.

How do you do this exercise?

• Stand upright with feet together. Put your hands on your sides or let them hang by your side.
• Raise one leg sideways so that it is in a fixed and bent position.
• As you bend the leg, lower the glutes as if you were going to bend the knees.
• Then return to the starting position. Now repeat the movement with the other leg.
• Do the exercise ten to twelve times on each leg. Perform three sets.

Firm your glutes with l

Lunges are toning exercises. They help keep the glutes and legs firm and strong.

How do you do these exercises?

• Stand up straight and take a dumbbell in each hand. You can also attach them to your wrist or to the back of your neck.
• Now move one leg forward. Make sure the knee forms a 90 degree angle.
• At the same time, lower the knee of the back leg down. The movement looks like you want to kneel on the floor.
• Now in this position, lower your glutes toward the floor without losing your balance.
• Hold this pose for two seconds. Then slowly return to the starting position.
• Do this movement, up and down, ten times with each leg.

• Perform three sets.

Are you ready to try these exercises at home? You may still need to start with exercises that strengthen and firm your glutes. Then try to make the exercises from this article part of your daily training plan.

You will not immediately notice changes. But after a few weeks you will start to feel your muscles getting stronger and firmer.

To get the perfect bum, it’s essential to do your exercises consistently