8 exercises you can do to sculpt super toned glutes at home
Well-shaped glutes can bring tons of confidence. But walking or running
may not seem like enough to make them even curvier.
The best way to sculpt your glutes is to perform exercises that challenge
the entire muscle group. We all know the gluteus maximus, but the butt is
actually made up of more muscles, like the gluteus medius and gluteus
minimus, that can be targeted differently.
Sculpt your glutes in no time with these simple exercises, that we can
even perform at home, we can boost the process of getting the body of a
goddess.
1- Raise the pelvis in a chair
Place a chair next to the mat. Lie on your back, lift your legs up, bend
your knees and place your feet resting on the chair (or bench). Lean on
the floor, with your back at the shoulder blades, shoulders and palms.
Smoothly lift your pelvis upward, actively working your glute muscles.
Maintain a natural lumbar flexion without overextending it. Then gently
lower yourself to the starting position. Perform 16 repetitions.
2- Gluteal bridge from a chair with leg raises
Sit on the floor with your back to a chair or bench. Bend your right knee
and place your foot on the floor. Extend your left leg forward. Put your
hands behind your head. Lift your pelvis up to parallel with the floor,
resting on your shoulder blades and right foot. Lift your left leg at the
same time. Actively work your glute muscles, the movement will also
involve the muscles of the hips and abs. Then gently lower yourself to the
starting position. This is one repetition. Perform 16 repetitions to each
side.
3- Glute bridge on straight arms
Sit on the floor with your legs straight and your palms slightly behind
your pelvis. Bend your knees, put your feet on the floor and, pushing your
hands and feet off the floor, lift your pelvis up. Actively work your
glutes, abs and legs. Then smoothly lower your pelvis down (do not touch
the floor). Watch the position of the lower back – keep the natural
flexion. This is one repetition. Complete 16 repetitions of this
exercise.
4- Hip extension on the floor
Kneel down, lean your body forward, placing your palms under your
shoulders and your knees under your pelvis. Do not bend in the lower back
(keep it in a neutral position). Distribute your body weight between the
three points of support, with your right foot pointing backwards and
upwards (right foot should be pointing to the ceiling). Feel the glute
muscles working. Then smoothly lower the leg to the starting position (but
don’t touch the floor with the knee). This is one repetition. Do 16
repetitions each side.
5- Knee straight-leg strokes
Kneel down, lean your body forward, placing your palms under your
shoulders and your knees under your pelvis. Do not bend in the lower back
(keep it in a neutral position). Extend your right leg backward, pointing
the toe away from you. Lift it up, keeping the knee straight, then lower
it down (without the toe touching the floor). This is one repetition.
Repeat 16 of these in each side. Actively work the glute muscles without
overloading the lower back.
6- Leg swing up diagonally
Kneel down, lean your body forward, placing your palms under your
shoulders and your knees under your pelvis. Do not bend in the lower back
(keep it in a neutral position). Move your right leg back and to the
right, pulling your toe away from yourself. Swing diagonally to the left
(as if making an arc with your foot), then return to starting position.
Actively work the muscles of the buttocks and hips. This is one
repetition. Perform 16 of these to each side.
7- Knee leg extension
under your shoulders and your knees under your pelvis. Don’t bend your
lower back (keep it in a neutral position). Without straightening your
right knee, move it to the side (lifting your hip up as much as possible).
Then return to starting position. This is one repetition. Do 16 of these
to each side.
8- Crab steps
Stand up straight, feet shoulder width apart. Bend your knees slightly,
move your pelvis back, feel the glute muscles working. Put your hands
together in front of your chest. Take 4-5 steps to the right, keeping the
position of the pelvis and the body. Then walk the same amount to the
left. This is one repeat, do 5 of these. Watch the position of the lower
back (do not increase the bend or its rounding), do not slouch.
