Majority people who lead sedentary lifestyle are facing with certain issues, which actually could be prevented if they are physically active on regular basis.
For instance, the gluteal muscles easily become sore and atrophied if you sit during the entire day. It is important to mention that these muscles are very important as they have a crucial role in supporting the spine, stabilizing the pelvis and also maximizing the strength of the legs. Experts explain that by strengthening the glutes, you significantly will increase the strength of the whole body and also will improve posture, which furthermore is beneficial for running and high – intensity sports. Moreover, strong glutes may prevent injuries.
HOW TO DEVELOP STRONGER GLUTES?
You can strengthen your glutes with specific exercises. Below we are going to present you 5 exercises that last only 15 minutes. Our advice is to perform the following exercises at least 5 times weekly.
First of all lie down on your back and then bend your knees with your feet flat on the ground. You need to place your feet in a parallel position to your knees. Next step is to put light dumbbell on your hips and start to raise them off the ground by tightening your glutes, thighs and abs. Beginners can perform the exercise without the dumbbell. Now, lower your body to the starting position, but keep in mind that the hips should stay slightly above the ground. You should repeat this exercise 15 times in 3 series.
First stand up straight with legs at hips width apart. Start with stepping forward with your right leg and bend your knee at 90 degrees. You need to stay in this position about 5 seconds and then pull the leg back to the starting position. After that, repeat the exercise with your left leg. You should perform 3 series of this exercise with 20 repetitions with both legs.
First of all stand with your legs hip-width apart, and your toes faced outward. After that, put your arms straight out in front of your body. Now you need to squat down, while you are keeping your glutes and abs tight. It is important to keep the knees aligned with the toes, while the back should be straight position. For best results you need to hold this position while your raise and lower your buttocks slightly. Repeat the exercise 15 times in 3 series. For more effective stretch you can use dumbbells.
Put your hands and knees at shoulder’s and hip’s width while you are on the ground. Now, you need to raise your right heel towards the ceiling and don’t forget that the foot should be right above the buttock. It is recommended to keep your thigh no higher than the torso in order to prevent unwanted injury.
Stay in this position for few seconds and then slowly return your knee towards the ground without touching it. You should repeat the exercise 15 times in 3 series with both legs. To boost the workout you can strap on ankle weights.
First put your hands and knees flat on the ground. Next step is to raise your left leg up to the side so that your hip is opened, and your thigh is parallel to the ground. After that, return the knee to the starting position without touching the floor. You should repeat this exercise 15 times in 3 series with both legs.