Sedentary or desk-bound lifestyle is almost always the main cause for poor posture. But, body posture doesn’t only depend on your spine and back muscles. Your glutes also play a role because they maximize the strength in your legs, support your spine and stabilize your pelvis. When not used, they become sore and atrophied.
If you spend long hours on your desk or in front of the TV, the 5 exercises we recommend here are extremely efficient in improving your posture just by strengthening your glutes.
The only thing you should do to get a firm and strong butt is perform the exercises a few times a week. You shouldn’t worry about lack of time as they only take about 15 minutes.
- Weighted Bridge
The weighted bridge is great workout because it targets several areas surrounding your rear. For one thing, it isolates the glutes, strengthens the hips and pelvis, and helps shape a flat belly. As most of the load of this exercise is straight above your pelvis, the weighted bridge involves excessive hip extension and core stability, which effectively tones your lower abs and V-cut region.
To do the weighted bridge, lie with your back on the floor, your knees bent. Keep your feet firmly on the ground about a hip’s width apart, parallel to your knees.
Put a light dumbbell on your hips lifting them off the floor while tightening your glutes, thighs and abs. If you are doing the exercise for the first time, leave the dumbbell out.
Keeping your hips slightly above the ground, lower down to starting position.
Three sets of 15 repetitions are enough for one workout.
This is another exercise that targets your hips, thighs and butt and best of all, gives great results. What’s good about lunges is that you can do variation. In fact, position of your feet during the exercise determines which muscle group you are targeting. For instance, a large lunge targets your gluteus maximus, whereas a shorter lunge is more effective for your quadriceps, or the front of your legs.
Start by standing up straight, your legs hip’s width apart.
Step forward with your right leg bending your knee at a 90o angle. Hold the position for 5 seconds then reverse to initial position and repeat with your left leg.
If you want to increase the intensity of the exercise and build up your strength, use light dumbbells.
Do 3 sets of 10-20 repetitions.
- Squat Pulse
The squat pulse will do wonders for your rear. It’s quite demanding, so it’s important to endure the exercise to the end.
Stand with your legs hip’s width apart, your toes turned outward and your arms straight out in front of you.
Squat down keeping your glutes and abs tight. Keep your back straight and your knees in line with your toes.
Raise and lower your but as if you are bouncing while maintaining this position.
Bounce 15 times before you reverse to starting position. Use dumbbells for a deeper stretch.
Do 3 sets of 15 repetitions.
- Donkey Kicks
The donkey kick is one of the best exercises to start any glute-targeted workout. The important thing to keep in mind with this exercise is to squeeze your glutes at the top of the movement.
Stand on all fours, your knees hip-width apart, and your hands shoulder-width apart.
Extend your leg towards the ceiling while keeping your glutes and abs tight. Your foot should be directly above your butt.
Hold the position while slowly returning your knee towards the ground but not touching it.
Do 15 repetitions on each leg in 3 sets. If you won’t more intensity, strap on ankle weights.
- Fire hydrant
This is an amazing exercise that targets your glutes, thighs and abdomen.
Take the same position as for the donkey kick, except for opening your leg towards the side until your inner thigh is parallel with the floor.
Bring your knee to the starting position but don’t touch the floor.
Do 3 sets of 15 repetitions on each leg.