5 EFFECTIVE EXERCISES THAT WILL BUILD UP YOUR MUSCLES, IMPROVE YOUR POSTURE, AND BURN FAT!

People who don’t move around much often have problems with their glutes, which can get sore and weak. These muscles are very important for making sure that the legs are as strong as they can be, for supporting the spine, and for keeping the pelvis stable.

These simple exercises will help you stand up straighter and make your body stronger.

Getting your glutes stronger can help you run, play high-intensity sports, and do a lot more.

THE FOLLOWING 5 EXERCISES WILL NOT TAKE MORE THAN 15 MINUTES OF YOUR TIME, A FEW TIMES A WEEK:

Lunges

1. Stand up straight with your hips about a foot apart.
2. Put your left foot forward, bend your knee to a 90-degree angle, and hold for 5 seconds.
3. Do the same thing with the other leg.
4. Do three sets of 10 to 20 reps each.
5. As you get better at the exercise, you can add dumbbells to make it harder and get better results.

Donkey Kicks

1. Get on your hands and knees on the ground, shoulder- and hip-width apart.
2. Lift the leg toward the ceiling until it is just above the butt, and tighten the abs and glutes.
3. Hold the pose for a few seconds, and then lower your knee without touching the ground.
4. Do three sets of 15 reps on each leg.

Fire Hydrant

1. Start in the same position as the last exercise, but move your leg to the side while keeping it parallel to the ground.
2. Don’t touch the floor when you put your leg back down.
3. Do 3 sets of 15 reps each.

Squat Pulse

1. Stand up with your feet turned out and your arms straight in front of you.
2. Keep your abs and glutes tight as you squat. It’s important to keep your toes and back straight and your knees in line.
3. Stay in this position and move your butt up and down as if you were bouncing. Dumbbells can be used to make the exercise more challenging.
4. Do 3 sets of 15 reps each.

Weighted bridge

1. Start by lying on the floor with your knees bent and your feet firmly planted.
2. Put your feet about a hip’s width apart, so they are parallel to your knees.
3. Put a light dumbbell or plate on your hips, and then lift them off the floor by tightening your glutes, thighs, and abs. If you’ve never done this exercise before, don’t use a lot of weight.
4. Return to the starting position slowly, keeping the hips slightly above the floor.
5. Do 3 sets of 15 reps each.