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7 Exercises To Achieve Strong Butt & Improve Your Posture

Madhura Mohan

Posted on May 11 2021

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trong, supportive glutes are a key to a strong physique, having weak glutes can affect the biomechanics of the body. From the age of 35, both men and women start losing muscle tone in the whole body, and glutes are particularly vulnerable to this decrease. Having weak gluteal muscles will strain your back overloading the intervertebral disc as the back muscles take over the job that glutes are supposed to do. This can cause you back pain and result in degeneration of the intervertebral disc. Weak glutes can also make your glutes sway from side to side which lead to knee pain.

Why am I saying all this to you? That’s because most of you are ignoring or I’d rather say you haven’t even thought of the consequences of having weak glutes.

Sit at a desk for a long-hour job, sit in the college for long hour lectures, sit in the car for long hour commute, sit in the cafeteria while having lunch, and finally sit on the sofa while you relax and watch TV. Oh! So you are majorly sitting all day!

You need to know that literally every minute you are sitting, your glutes are bearing your body weight and with every step you take while you walk, your gluteal muscles are working to stabilize your movement.

 

GLUTEAL MUSCLES

Glutes, commonly referred to as hips or butt are made up of 3 major muscles, gluteus maximus, gluteus medius, and gluteus minimus. These muscles work in tandem and help you perform movements such as lifting, rotating, and extending your legs.

If your glutes are clocked off, it’s time you knock the effect of strong glutes to the rest of the body with the help of the exercises suggested here….

 

 7 REASONS WHY STRONG GLUTES ARE IMPORTANT

1. Responsible for maintaining body balance and power.

2. Assist in forward propulsion during running.

3. Help reduce lower back pain.

4. Assist in good posture.

5. Help create pelvic stability.

6. Help reduce knee pain.

7. Essential for heavy lifting.

 

The exercises suggested in this blog are great for stability and toning glutes, they help lose those flopping booty and help get a perfect posterior. The best part of these exercises is that they don’t require or any equipment or much space to perform.

 

 

DONKEY KICKS

 

1. Get on all fours with your hands placed directly under your shoulders and your knees under your hips.

2. Without rounding your spine, keep your core tight, back straight, and neck in a neutral position.

3. Your gaze should be on the ground in front of you.

4. Keep your right knee bent at 90 degrees, and lift your left leg off the floor pointing your foot towards the sky. (Don’t extend your left leg, keep a bend at the knee, make sure your thighs are parallel to the ground).

5. Slowly lower your left knee to the starting position.

6. Repeat this movement on your left leg for 10 counts and then switch leg to perform the same movement on the other leg.

Tip: Do not over arch your spine in an attempt to raise the lifted leg higher. Remember, your target muscles are your glutes, not your lower back, so lower your leg in a controlled manner, don’t simply drop your leg.

 

 

GLUTAL BRIDGES

1. Lie supine on the ground in a bent knee position by placing your knees over your ankles.

2. Place your feet flat on the floor, hip-width apart with your arms outstretched by your side face down.

3. Keeping your core and glutes engaged and pulled in, lift your hips up off the floor. You can press your heels into the floor for more stability. Make sure to see your knees, hips, and shoulders are in a straight line.

4. Hold for 15-20 seconds.

5. Lower your hips back down to the starting position.

Tip: Your knees shouldn’t touch each other during the movement. Avoid pushing your hips too high as this may lead to overarching in your lower back. Make sure your chin isn’t tucked. You should feel your glutes throughout the exercise. Push your glutes off the ground by your leg muscles not using your arms.

 

 

JUMP KNEE TUCKS

1. Start by standing up straight with your feet a little less than shoulder-width apart and your hands stretched out in front of you.

2. Drop down a little into a quarter squat.

3. Quickly dip down and then forcefully push yourself upward in a jump by tucking your knees up towards your chest.

4. Land back down on the ground by extending your legs down, absorbing the impact.

Tip: While you jump up, try to bring your knees to your chest rather than you leaning towards your knees.

 

BOX JUMPS

1. Place a box or a sturdy object (about 2 feet high) in front of you. Maintain a 2-inch distance from the box, your toes shouldn’t be touching the box.

2. Slightly bend at your knees and hips, lower yourself into the jumping position. Keep your head up and back straight.

3. Make sure your starting position is stable and your jumps are well controlled.

4. Explosively jump on the box from the crouched position by swinging both arms up and forward for momentum.

5. Land back down on the ground by stepping down softly. Drop your hands by your sides when your feet make contact with the floor.

6. Repeat the movement.

Tip: Keep a focus on the point where you want to jump, do not jump on the edges, land on the center absorbing all the impact with your legs. Choice of the box or platform should be sturdy enough to withstand the rigorous, continuous, high-impact jumps.

 

SIDE LUNGES

1. Stand with your legs hip-width apart and toes pointed forward.

2. Contract your abdominal muscles and step out with your right foot.

3. Once your right foot is firmly placed on the floor, shift your body weight over the right foot.

4. Slightly bend at your hips and stretch out your left leg keeping soles of the feet on the ground and toes pointed forward.

5. Feel free to position your arms on your bent knee to help maintain body balance.

6. Repeat the movement.

Tip: Don’t step too wide as you may be unable to align the shinbone over the placed foot.

 

 

SIDE LEG RAISES

1. Start by standing with your foot shoulder-width apart, place your right hand on your hip for support.

2. Put all the weight in your left leg and extend your right leg out to the side in a slow and controlled manner with your toes pointed out.

3. Hold for a second.

4. You should feel the oblique muscle on your torso contract and a good stretch in your glutes.

5. Lower your right leg back slowly resisting the weight of your leg.

6. Complete 20 reps on the same leg and repeat on the other leg.

Tip: Your posture should be straight while you lift your leg, not leaned over. You can use a wall or sturdy chair for support.

 

STEP UPS

1. You can do this exercise either on a low platform or on steps.Step up on the steps with your right foot, press through your right heel as you bring your left foot up keeping your gaze ahead.

2. Step down with your right leg and then your left.

3. Repeat in continuous movements.

4. You can repeat another set of 15 reps leading with your left foot.

Tip: Your form should be right, don’t lose grip while your step up and step down. Use the speed you are comfortable in.

 

Focusing on glutes strengthening is a great way to take your fitness to the next level as keeping your glutes strong can make a difference in your every move…

Strong glutes improve your posture, make you look good, and improve your sports performance…

 

 Also read: How To Lose Weight Without Losing Muscles

 

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