Do You Want To Look And Feel Better Without Spending Too Much Time For Long Workouts? Check Out This Great And Simple Glute Exercises You Can Do In Home!
Why should you do glute exercises?
Glute exercises are necessary if you:
- spend in a sitting position more than an hour a day,
- want to lose weight,
- have minor back pain from time to time,
- want to look better by improving posture,
- want to lift your glutes,
- have no time for long workouts,
- want to have a better condition and more energy,
- this list can go on and on …
To summarize glutes exercises are necessary for most of the people in society! I need to admit I need to do them too because I spend too much time before the computer lately. 😉
Anyway, coming back to the main subject, let’s talk more about details.
It is worth knowing what are glutes muscles and in what movement are they active to do the glute exercises accurately.
What are the glutes muscles?
The main glute muscles are the Gluteus maximus, the Gluteus medius, the Gluteus minimus.
The gluteus maximus muscle lies on top, underneath it is the gluteus medius and gluteus minimus.
The gluteus maximus is responsible for the straight posture in humans while standing and walking. Its main function is to extend the hip joint and move the thigh backward.
In addition, along with other muscles, it brings the thigh closer and moves the thigh away. It can also rotate the thigh. The Gluteus maximus can partly extend the knee.
Therefore, the gluteus maximus muscle works intensively, for example, when getting up from a seat, climbing stairs, swimming, or swinging.
The gluteus medius and gluteus minimus muscles perform similar functions to the gluteus maximus, however, their main role is to lift the thigh to the side.
What are great glute exercises?
Here are some examples of glute exercises where glute muscles are active.
Glute exercise 1
In this exercise works glute muscles and back thigh muscles.
Lift straight leg up. Do the same exercise with the other leg.
Glute exercise 2
In the following exercise work glute muscles, more thigh muscles, and partly a calf muscle.
Lie down on your stomach, rest your forehead on your hands. Lift the bent leg up. The knee should be bent to a right angle.
Do the same exercise with the other leg.
Glute exercise 3
In the next exercise work the same muscle as in the exercise above, however, the front muscles of your tight are activated as well.
Start from a
Raise your left leg bent at the knee at a right angle. Do the same exercise with the other leg.
Your knee should not exceed the height of your hips. Make sure, that the surface of your foot is parallel to the ceiling and doesn’t move sideways.
What are advanced glute exercises that help to have strong muscles and burn calories?
If bodyweight exercises are too easy for you you can add ankle weights to them. You can also do lunges and squats which are great for legs and glutes and can be done with or without weights.
Lunges are great to burn calories and have strong and amazing legs and glutes.
Stand tall. Legs with hip-width apart. Take a big step backward and return to a standing position.
Remember to bend your knees and hips to the right angle to protect your joints.
You can also use weights in this exercise. If you are exercising with weights, keep your wrists straight to protect your joints as well.
Have fun! 😉
Strength exercises are great for weight loss because strong muscles burn fat also long hours after doing the workout.
What are great examples of strength exercises? 🏋🏻♀️
Some of them are squats.
How to do squats?
Put your feet wider than your width hip apart.
Bend your hips and knees to the right angle as if you were sitting in a chair.
Remember to keep your back straight to protect your back joints and to bend your knees to the right angle to protect your knee joints. Keep your knees above your ankles.
You can grab your hands before your chest or you can hold weights or homemade barbells in your hands. 😉
Remember to keep your wrists straight to protect your wrist joints.
You can add to the exercise the movement of your arms, or you can do it separately.
Move your arms before your body while bending the knees.
You can also stand straight and raise your hands to your chest level by bending your elbows. You can hold weights or homemade barbells 😉 in your hands.
Turn on your favorite music and have fun!
Do you like strength exercises? Which exercise is your favorite?
How often do you need to perform glute exercises?
You don’t need to do buttocks exercises for hours to get great results. Even exercising five minutes a day will bring positives!
However, exercising a little bit longer will bring you bigger benefits.
What is the optimal amount of the glute workout?
Well, everything depends on the personal situation and what kind of goal you want to achieve.
If you want to bring relief to your muscle after spending many hours in a sitting position, then you can exercise 5-15 minutes a day or 15-30 minutes 3 times a week.
But if you are serious about glutes lifting or improving your muscle condition then training around 30 minutes three times a week with weights and a balanced diet would work better.
It’s up to you.
The best workout is action! The amount of time and repetitions are not as important as consistency.
Therefore, remember to have time to take care of yourself and exercise whenever you can. It will bring benefits not only to your body but also to your mind by refreshing your thoughts.
Let me know in the comments below what you think about it. Also, check out other great back exercises, bodyweight workout, mom workout, and sign in below to get my free e-book.
Source: “Functional anatomy in the field of physical education and physiotherapy studies” – Bogusław Marecki