The ultimate guide to toning your glutes


building strength requires the individual processing of every muscle and body part; especially the glutes, which are an important part of strengthening the lower body. Hence, it is important to know how to tone and tighten them.

Glutes are the strongest and longest muscle groups in the body, commonly known as the hips or buttocks. You are responsible for maintaining balance and power when we are leap, run or run. Hence, maintaining strong buttocks is essential for the body to function and function properly as a whole.

“You don’t need to be enrolled in the gym or on a boot camp class to work your glutes. A few simple exercises can be done right in your living room to build strength, ”suggested Simrun Chopra, deep health coach and founder of Nourish with Sim.

Time to work your buttocks. (Photo: Getty / Thinkstock)

These exercises can be done without equipment or with items that you can find around the house.

Squats

Stand with your feet hip-width apart and initiate the movement by moving your hips back as if you were leaning back in an invisible chair. Bend your knees down as far as possible, raising your chest in one controlled motion. Keep your lower back neutral. Push through your heels to come back to the starting position. Repeat.

Side step squats

Hold your Section tight and straight back. Go far to the side and remain in your crouch, go back to your starting position. Then side squats far in the other direction with all of your lower body muscles, and then back to the center. Continue to crouch side by side while staying low all the time.

Sumo squats

Stand with your feet wide apart and toes pointing outward. Keeping the weight on your back heels, lower your hips and bend your knees into a wide squat. Go down until your thighs are parallel to the floor. Stand up again and squeeze your glutes at the top of the movement.

Squats and side leg raises

Start by doing a Squat, remember to put your weight back on your heels and put your feet and knees together. When you come out of the crouch, shift your weight to the right and lift your left leg to one side (make sure the leg is right by your side, not behind you).

Another great thing about this workout is that you can keep coming back and tweaking as your strength progresses. Simrun says, “When doing a repetitive workout, move at your own pace, prioritizing form over speed. This is important because we all have different speeds. “

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