Sir Isaac Newton observed that the Law of Gravity affects everything in our universe. We needn’t look any further than our bodies to realize that gravity teams up with age to create unwanted bulges and sagginess. It can be especially problematic around your backside.
No wonder so many fitness experts recommend that you pay close attention to your glutes, which are the three solid muscles that form your buttocks. Gluteus comes from the Greek word that means buttocks and includes the gluteus maximus, gluteus medius, and gluteus minimus. So, your buttocks are composed of a big muscle, a medium muscle, and a smaller one.
Did you know that your glutes are the largest group of muscles you have? They provide support for your upper body and are the primary source of strength for your hips and legs. Because of childbearing, women usually have more developed glutes and lower body strength than men.
Are you unhappy with glutes? They are often areas for extra fat, which can be a challenge to lose, especially for women. Age, lack of exercise, and childbearing can bring about less than appealing glute muscles.
You’ve probably seen countless videos that concentrate on getting your buns in shape. When you have healthy and shapely glutes, you often feel more confident in your favorite jeans or swimsuit. Bottom forms are usually hereditary, but you can have the toned derriere that’s right for you.
Getting strong glute muscles does more than just improve your swimsuit body. It can also stabilize your pelvic muscles and strengthen your lower back. These reasons can benefit your daily activities and exercise regimen.
Another plus about glute workouts is that you don’t need an expensive gym membership or any special equipment, except for maybe a floor mat. All you need is some space in your house where you can do workouts safely and comfortably.
Consider incorporating several glute exercises into one session. After you’re finished with one activity, take a breather, drink some water, and do another. You can do these sessions every day or a couple of times a week for optimal benefits.
Exercises to Tighten The Gluteus Region
Before you begin this or any exercise program, consult your healthcare provider or a certified fitness expert, especially if you have back problems. Mindfully breathe while you exercise to bring nourishing oxygen to your muscles. Here are ten fun and easy ways to tighten your glutes.
1. Walking Bridge
Lie flat on your back with your arms resting at your sides, then bend your legs up with your feet flat on the floor. Tighten your buttocks as you raise your hips until your body is in line with your shoulders and knees.
Be aware of your breathing, and hold the position while stepping your right foot forward a few inches. Now, move your left foot forward. To reverse, bring your left foot back and then your right foot until you are in the original position flat on the floor. Repeat 10-15 times.
Squat down as far as you comfortably can with your thighs parallel with the floor and your feet out a little further than your shoulders. Keep your hand clasped at your chest. As you jump up, swing your arms behind your body and straighten your legs.
Land softly on the floor and repeat the same moves for 10-15 times. Be careful to do the squatting and jumping gently, so you don’t injure a muscle or joint.
3. Burpee Squats
This exercise is a form of classic Burpee workouts. Start with your palms flat on the floor, bent at your toes, and body lifting slightly as if you were doing pushups. Try to keep your body as straight as possible.
Now, quickly lift your upper body while lowering your bottom to the floor and clasp your hands up. Hold the position for a few seconds, lower your palms back to the floor, and jump back to the first position. Repeat these steps 10-15 times.
4. Standing Leg Lifts
You are probably familiar with classic leg lifts from high school calisthenics. They stretch your hamstrings and strengthen your legs, hips, and lower abs. This standing version pays even more attention to working your glute muscles.
Stand straight with your legs and feet together, lower your head slightly as if you were looking at your toes. Balance on your left leg while you lean forward and lift your right leg backward. Lower your right arm toward your right foot until your left leg and body are parallel.
Gently raise your body and bring your feet together as in the first position. Repeat these steps 10-15 times then reverse them for your right side. Do those 10-15 times again.
5. Hip Rotations
Do you sometimes have pain in your lower back or hips? Strengthening your hips, hamstrings, and glute muscles may help. This exercise is also called controlled articular rotations.
Begin with your knees and palms on the floor with your wrists aligned under your shoulder and your knees aligned under your hips, like a sitting frog. Bend your right knee at a 90- degree angle while keeping your hips level.
Circle your right knee toward your elbow, lift it out to your left side, and then pull it back toward your body. Your thigh should rotate until it’s parallel to the floor as you draw it forward until it realigns with your left knee. Repeat 10-15 times, reverse to the left knee and do another 10-15 repetitions.
6. The Happy Dog
It seems like a dog can’t resist taking a restroom break each time he sees a fire hydrant. Because of the similar stances, this glute exercise is often whimsically called the fire hydrant.
Start in the sitting frog position with knees and palms flat on the floor. Align your wrists under your shoulders and your knees under your hips. Bend your right leg at a 90-degree angle while keeping your hips level. Lift your knee out to the side while your thigh is parallel to the floor.
Bring your right knee back to the starting position. Repeat these steps 10-15 times while mindfully breathing. Reverse to the left knee and repeat 10-15 more times.
7. Donkey Kick
This exercise is a nod to the perennially stubborn burro, renowned for his kicking prowess. The donkey kick works your lower back, hips, and glute muscles. However, your kick won’t be as powerful as the donkey.
Begin in the same stance you use for the Happy Dog, with wrists aligned under your shoulders and knees under your hips. Bend your right leg at a 90-degree angle while keeping your hips parallel to the ground. Bring your right toes up in the air as if you were kicking, until your thigh is parallel to the floor.
Bring your leg back to the start position. Repeat these steps 10-15 times. Reverse to your left leg and do another 10-15 repetitions.
8. Classic Leg Squats
Here’s another classic exercise you probably learned in school. Squats benefit your lower back and help strengthen your glutes. They are also a good strengthening exercise for your knees.
Stand with your feet apart at shoulder width and clasp your hands in front of your chest. Now push down on your heels to raise your glute muscles and hips a few inches, hold a couple of seconds, then lower back to the starting position. Repeat these squats 10-15 times.
9. The Crab Walk
Have you ever watched crabs scattering away into the surf on the beach? Get your glutes into shape for your best swimsuit body by imitating the crab’s back-and-forth motions. You can even do these exercises on the beach if you like.
Begin by squatting with your feet aligned with your shoulders, and clasp your hands in front of your chest. Step your right foot out to the side, then do the same with your left foot. Now, reverse and step your left foot out, followed by your right foot. Repeat these steps 10-15 times.
10. Prayer Squat
If you’ve been praying for the right exercises to strengthen and tone your glute muscles, this exercise may be the answer to your prayer. It combines the elements of traditional squats and the iconic plie’ ballet pose.
Start by standing straight with your feet out a little wider than your shoulders until your inner thighs are facing outward. Keep your hands clasped in front of your chest. Now, tuck your pelvis and stoop into a wide-legged squat until your legs are parallel.
Return to the original position. Repeat these steps 10-15 times. Be sure to keep your back straight as possible and breathe freely and mindfully.
Final Thoughts on Tightening Your Glutes
If your backside just doesn’t have the strength and perkiness you want, you can try some simple glutes exercises. You’ll have a trim and toned behind that is ideal for you. When you take care of your body with a healthy diet and exercise regimen, you will feel revitalized and better about you. And that fitness gives you all the confidence you need to navigate your way through life.