Hey there, fitness freaks! When you’re working out, which muscle do you focus on the most?
For me, it’s the glorious glutes. These are the muscles that form your hips and butt.
Sitting too much can cause weak glutes and tight hips.
You need to do certain exercises. The ‘glutes' are made up of three muscles,
gluteus maximus, gluteus medius, and gluteus minimus. The idea is to exercise all of these.
In today’s video, we’ll highlight the best way to train your glutes. What’s a kickback?
How about a split squat? What exactly is a basic bridge? We’ll discuss all this AND more…
(Pause) For starters,
try the basic bridge to produce the highest percentage of activity in the gluteus maximus.
(Pause) If you're looking for a movement that’ll
improve your strength while targeting your butt and core, the basic bridge is a wonderful option.
Don’t worry, it’s not like we’re actually making you form a bridge.
It's pretty easy to include in your routine. Use it as a warm-up to improve your core and spinal
stability. While performing a simple bridge, you stretch your hamstrings, gluteus maximus,
and hip abductors. As these muscle groups become stronger, you’ll see your strength improve.
Having back problems these days? There’s good news for you too! Performing a basic bridge is
safe for people with back issues. It can even help with pain management if you do it right.
If you’re new to this, place your mat over an open spot on the floor, and lay down on your back.
Bend your knees, and position them flat on the floor. Feet should go right beneath your knees.
Keep your hands at your sides. Press your heels on the ground and thrust your hips upward. Hold
the position for 20 to 30 seconds. Return to the beginning posture by lowering your
hips. Remember to keep your core and glute muscles tight throughout the entire routine.
Start with 10 repetitions in the beginning. With time,
try to complete two sets of 15 repetitions each. It’ll help you train the muscles harder without
hurting them. (Pause)
So how else can you strengthen the gluteus maximus? Can the split squat help?
(Pause) A split squat
is a cross between squatting and lunging. It focuses on your lower body. You can include it
in your fitness routine to improve leg and core strength. It will add variety to your routine.
If you’re looking for a particular exercise to improve your balance and coordination, split
squats are a wonderful option. Combine it with some extra strength movements for maximum benefit.
You don’t need any specific equipment to perform this exercise. Simply begin
by standing while facing away from a bench or step. Extend one leg backward until your toes
are resting on the bench. Bend your front leg so that your hips are parallel to the ground. Now,
slowly lower your hips until your back knee is on the floor. Then return to the beginning
posture by extending your front leg. You can switch legs when the working leg gets tired.
Hold on to anything in reach if you're unable to maintain balance. You can also add weights to make
the movement more challenging. The good thing is that split squats can easily be modified to
suit your strength level. The important thing is that you don’t go overboard. If you hurt yourself,
you may not be able to do the exercise properly. (Pause)
Sounds useful, right? Well, there’s more. Do glute kickbacks to train all the gluteal muscles.
(Pause) The glute kickback is
a high-intensity workout you need to perform on all fours. That’s right, I said all fours! It’s
an isolation exercise that’ll focus on all your gluteal muscles. The kickback is an incredibly
adaptable workout that helps with leg extension, muscular development, balance, and motion.
If you have strong legs but weak glutes, this isolation exercise can really help.
The best part about a basic kickback is that you can perform it without any additional equipment.
All you need is a relaxing environment where you can use your body weight.
To begin, get into a kneeling push-up posture. Your palms should be right under your shoulders,
with your legs bent shoulder-width apart. Gently raise while exhaling,
and kick your leg back while engaging your core and keeping your back straight.
Make sure your foot is flexed and your hamstrings are in line with your back. For maximum benefit,
contract your glutes and hold for a few seconds at the peak. Carefully drop your leg back to
the starting position while inhaling. Don’t forget to repeat these steps with both legs.
Before making it too intense, focus on your form by keeping your back straight.
Avoid arching your lower back. Use a yoga mat for maximum comfort and knee
support. (Pause)
If weak glutes are affecting your comfort or mobility, try including the clamshell in your
workout routine. (Pause)
This one sounds pretty funny, right? All these exercises do. The good thing is they
work! Clamshell is a leg and hip exercise, but did you know it can stabilize your
pelvic muscles, while also shaping your glutes? It’s an excellent lower body workout that focuses
on the gluteus medius. Use it as a pre-workout exercise to activate your exhausted glute muscles.
This way, you’ll get the maximum benefit. Lay on your side and fold your legs.
Make sure your knees are bent at a 45-degree angle. Your upper arm should support your frame
while you rest your head on the lower one. The hip bones should be stacked on top of each other.
Lift your upper knee as high as possible without moving your butt. Your feet must keep touching
throughout the workout. Try to keep your lower leg fixed on the ground. Return your upper leg
to the starting position after a brief pause. Don’t forget to squeeze your stomach and engage
your abs. This will support your spine and pelvis. Follow the routine on both legs for 20 reps. You
can also use a resistance band over your knees to practice a more challenging version of the
clamshell exercise. (Pause)
Did you know that side plank hip abduction can enhance your balance
and stability? (Pause)
The side plank hip abduction is a really good exercise if you want to target your outer
thighs. It can improve your balance and stability while strengthening and sculpting the muscles.
If you want to focus on your outer thighs and core, do this exercise with both legs
extended and your knees off the floor. You can lay on your side with a dumbbell on top
of your working thigh. This will increase the intensity and strengthen your outer thighs.
Choose from a variety of variations, or make one up yourself. It all depends on your health goals.
The side plank hip abduction works on your glutes from all angles.
It also reduces the risk of injury and builds a strong, better-looking butt. To begin,
get in the side plank position, with your top leg extended and your bottom leg bent back
on the mat. Raise the upper leg as high as you can, and then drop it. Don’t forget to swap sides.
If you’re a beginner, perform 2 to 3 sets of 10 to 16 repetitions on each side.
(Pause) If you’re up for a challenge,
grow your glutes with single leg deadlifts! (Pause)
If you’re looking for a straightforward and effective exercise for strengthening your butt,
a single-leg deadlift is perfect for you. It’ll also help you improve your balance. Use
a kettlebell or a dumbbell for the best results. Beginners should start by doing it without any
weights. Regular practice will also improve general athleticism, and ease everyday movement.
It’s interesting to know that your hamstrings, gluteus maximus, gluteus medius,
ankles, and even core are all engaged when you perform this exercise. The catch here is that
if you add some weights to the exercise, you’ll put way less stress on your spine.
Stand with your feet hip-width apart. Your hands should be down in front of you. With
your weight in hand, lean forward while shifting your weight to just one leg as the other engages
and extends straight behind you. Bend your torso forward to form a
"T" configuration. Make sure your arms are hanging straight down while holding on to the weight. Your
standing leg should be slightly bent. Return to the starting position by slowly bringing in your
outstretched leg. Repeat with the opposite side when you’re ready. You can start by completing
three sets of 15 to 20 reps. (Pause)
Want to know what happens to your gluteal muscles when you perform
skaters? (Pause)
Are you looking for a cardio workout that can help you get in shape?
Skaters are a good cardiovascular exercise that develops muscle endurance and strength.
This workout will improve your coordination and balance while strengthening your glutes and legs.
If you’re a runner, following this exercise will warm up your lower-body muscles, raise
your heartbeat, and strengthen your ankles. You’re bound to feel the burn with this
workout. If you plan on shedding some extra pounds, high-intensity cardio can help you
reach this goal. Also, the increased core strength will help your posture.
Start by keeping your arms at your sides and your legs slightly wider than shoulder-width.
Similar to a reverse lunge, bring one leg behind you at a small angle. The front knee will be at
about 90-degrees at this point. Follow the skating action, swing your arms in front of
the bent knee and jump the other leg forward to switch sides. Alternate your arms as you
flip sides, kind of like a roller skater. Complete 30 second sets as a beginner.
You can increase the pace and duration over time. This will happen as you grow more comfortable with
this exercise. (Pause)
Add these movements to your workout routine twice a week. You’ll see
exceptional changes in just under a month. Let’s keep the conversation
going with a couple more workout videos, shall we? Here’s what you need to know…
Check out 6 resistance band exercises that change your body in 4 weeks. Or how about what doing
kettlebell exercises every day does to your body? Go ahead, click one. Or better yet, watch both,
and learn how the right fitness choices can make your life better. Would you include
any of these in your routine? Let us know in the comments section below!