Glutes are the most important of the muscle group in the body and which helps the body to prevent injuries, keeping in shape and also improves performance too! Some of the effective exercises which tighten the glutes are discussed below.
These Are Exercises To Tighten Your Glutes
Stability Ball Bridge
This exercise form increases the benefits of the regular bride by using a stability ball which increases the need for maintaining balance and making the glutes work more than required. To practice this one need to lie on the floor while resting the feet on the stability ball while the knees are bent and the arms are resting beside. The next step is to press the heels into the ball and contract the glutes while pushing the hips off the floor while maintaining balance! Lowering oneself after this is one rep where a total of 10- 12 reps are necessary.
This one is perfect to tone the butt and the abs and is great for the core and the lower body as well! To achieve this, one needs to get down on all fours while the knees are beneath the hips and wrists beneath the shoulders, keeping the head and neck straight and the back straight.
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The next step is to lift and extend the legs at the backside while engaging the abs.
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After contracting the glutes, bending the left knee and lifting the lower leg in a position perpendicular to the floor does the trick. Lifting the left thigh higher and holding for a few seconds before coming to the start is the way. Repeating on the other side doing 5 reps on each ends help!
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This static exercise form helps in firming the hamstrings, butt, shoulder and the lower back. To practice this, one needs to lie down on the floor with legs and arms stretched out overhead while keeping a rolled towel each at the head and the hip region for support. The next step involves lifting the chest and the arms off the floor and then the legs off the floor maintaining a curve at the back. Holding for a minute do help!
Mini Band Walks
This exercise is great to activate the glutes before the main workout. To do this, one needs to out the mini band all over the feet and walk while moving the upper body as less as possible. This one is the safest to burn the glutes well and tighten them as well!
Elevated Split Squat
This one is a great form which tones up the butt and can practiced by placing the top of the right foot on a bench while the left foot is straight. The next step is to bend the left knee while lowering the pelvis region towards the floor. One must make sure that the left foot is far off as when pressing down the pelvis, the knees can stay just above the ankles. Straightening the left leg and getting back to the start position finishes one repetition. Repeating on the other sides for a few more reps does the work!
Dumbbell Dead Lift
This compound exercise works great on the glutes and the hamstrings along with being extremely beneficial to the quadriceps and the calves too! To start off with this, one needs to stand with the feet and shoulders wide apart while two dumbbells are placed on the ground at the front. The next step is to bend into a squat position and while pushing the hips back, grabbing the dumbbells and keeping the arms outstretched. The next one involves coming back to the standing pose while lifting the dumbbells in the motion while keeping the back straight and hips forward. Returning the dumbbells to the floor and repeating does the work.
Walking Dumbbell Lunge
This one is to challenge the balancing act and combines the goodness of both lunging and walking. To start this, one needs to stand with the feet and hip wide apart while the arms are holding the dumbbells by the sides. The next step is to take a long step forward while lowering the body in a lunge pose while keeping the knees at right angles and ensuring that the front knee does not cross the toes. Keeping the weight on the front foot, stepping the back foot at the front standing straight, lunging forward with the opposite foot and repeating in either foot for at least 10 times does the trick!
Slider Reverse Lunge
This one is a simple exercise to perform and can be done by using a valslide or a similar equipment which will help one to move smoothly across the ground. While putting the slide under one foot and using the foot to slide in reverse lunges and then returning back to the standing position does the trick! This one actually helps in tightening the glutes to a great extent!
Another great glute exercise, this one begins with a person standing on the floor with all the weight directed to the left foot. Now the step involves reaching forward and touching the right fingers onto the ground while bending the left knee and keeping the spine elongated while the right leg goes back to give balance to the system. Pressing the left heel to the ground while coming back to the start position and bringing the right toe to touch the left foot completes one rep. Repeating in either ways strengthens the glutes to a great extent!
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This one work great on the hamstrings along with the glute region and can be done easily with the help of kettle bells. The first step is to bend the hips while holding a kettle bell with both the hands at an arm’s length down in front of the person. Rocking back a bit, the exerciser needs to swing the kettle bell between the legs. Then, while squeezing the glutes and thrusting the hips forward, one needs to reverse the move in the front and repeat for more numbers!