Sedentary lifestyle is quickly becoming our worst enemy, as more and more people are forced to spend their days in a chair, in front of a computer screen. We have less time for physical activity, and we tend to eat whatever we can get our hands on, with almost no regard of the consequences both of these actions have on our health.
Our gluteal muscles are one of the first muscles that we feel the consequences on, as it becomes sore and atrophied from sitting fairly quickly. These muscles are actually very important, as they play a major role in spinal support, stabilizing our pelvis, as well as in the way we move our legs. Just by taking better care of these muscles we can improve posture and strengthen our whole body, with only a few simple exercises that can be done at home.
In addition, the exercise listed below will also help you burn fat in the stomach and buttock area extremely fast.
- Lunges
- Stand up straight with your legs apart at hips width
- Extend your right leg forwards and bend your knee at 90°
- Hold this position for 5 seconds
- Pull the leg back to the starting position
- Repeat the exercise with your left leg
- Do 20 repetitions for optimal results
- Fire hydrant
- Put your hands and knees flat on the ground
- Raise the left leg up to the side so that your hip is opened and your thigh parallel to the ground (your knee should stay at the initial angle the whole time)
- Return the leg to the starting position without touching the floor
- Do 15 repetitions in 3 series
- Weighted bridge
- Lay on your back, with your knees bent and your feet flat on the ground
- Place your feet parallel to your knees
- Put a light dumbbell on your hips and start raising (with your hips) your body off the ground without moving your legs (use your glutes, thighs, and abs to lift)
- Return to the initial position, making sure your hips are slightly above the ground and not resting on it
- Repeat the exercise 15 times in 3 series
- Squat pulse
- Stand with your legs apart at hip’s width, and your toes facing outward
- Extend your arms straight out in front of your body
- Squat down
- Make sure your knees are aligned with your toes and your back is straight as you lift your body back up
- Repeat the exercise 15 times, in 3 series.
- Advanced users can hold dumbbells for increased effectiveness
- Donkey kicks
- Start on the ground with your hands and knees flat on the ground at hip’s width
- Raise your right heel towards the ceiling making sure your foot is right above the buttock
- Keep your thing no higher than your torso in order to avoid injury
- Hold the position for a few seconds
- Slowly return to the initial position
- Repeat with the opposite thigh
- Repeat 15 times, in 3 series
- Experienced users can add ankle weights for increased effectiveness
