People who are not very active often have problems with their glutes, because they can become atrophied and sore. These muscles and very important in optimizing the strength of the legs, stabilize the pelvis and support the spine.
Their strengthening will considerably improve posture and boost the body strength. Having strong glutes help you perform high-intensity activities and exercises.
In addition, the strengthened glutes will prevent injuries. Your body will be strong, but also your buttocks will be firm and tight. All these benefits can be obtained after exercising a few days a week for only 15 minutes a day.
The next 5 exercises are one of the most effective for building up the gluteus minimus, gluteus medius, and gluteus maximus.
Also, these exercises are not very difficult to perform, so try them whenever you can.
1. Weighted Bridge
Lie down and bend your knees, placing the feet on the floor. The feet should be in a parallel position to the knees, a little bit more than a hip’s width.
Next, place a light dumbbell on the hips and raise them off the floor. At this time your abs, tights, and glutes should be tightened. You can start without a dumbbell if you are a beginner. Lower down to the initial position and keep your hips a bit above the floor. Repeat this exercise 15 times in 3 sets.
Stay in a standing position with the legs at hip’s width. Step forward with one leg and bend the knee at 90 degrees. Hold for 5 seconds. Go back to the starting position and repeat the same with the other leg. Perform 3 sets with 10-20 reps.
3. Squat Pulse
Put your legs at hip’s width apart and the toes turned outward. Stay in a standing position and place your arms in front of the body. Squat downwards and tighten the abs and glutes at the same time. Keep your back straight and the knees aligned with the toes.
Keep this position and bounce with the buttock, lowering and lifting it. Repeat this 15 times and go back to the starting position. Do 3 sets with 15 reps. Intensify the exercise by using dumbbells.
4. Donkey Kicks
Lie on the stomach and keep your knees and hands at shoulder’s and hip’s width apart. Raise the leg towards the ceiling, so it is just above the butt while tightening the abs and glutes.
Don’t lift your leg higher than the torso, so you avoid spine injury. Keep this position a bit and then return the knee towards the floor, not allowing it to touch the ground.
Do this exercise 15 times with both legs, divided into 3 sets. You can strap on ankle weights to intensify the exercise.
5. Fire Hydrant
The starting position is the same as in the previous exercise, but the right leg should be opened towards the side so that the hip is opened and the right thigh is parallel to the floor.
Return the knee to the starting position without touching the ground. Repeat this exercise in 3 sets of 16 reps.