Do you often suffer from sore shoulders or a sore lower back ?
Do your hips feel tight and get sore easily ?
If so, you may be suffering from muscle atrophy in your glutes. That’s right, the muscles that keep your butt pert and round connect your upper and lower body. They can even be to blame for plantar fasciitis and knee pain as well as tension headaches (1).
If long hours at the office have taken a toll on your glutes, here’s how to whip them back into shape.
4 Glute Exercises To Whip You Into Shape
1. Squat Pulse
This exercise takes your squat to greater heights!
- Stand with your feet slightly wider than your hips. Point your toes slightly outward, about 5 to 20 degrees. Lift your chin and look straight ahead.
- Engage your abs and glutes and squat down until your knees are at a 90-degree angle. Make sure that your back is straight and your knees do not go over your toes.
- Stay in this position and lift yourself up a few inches. Lower yourself back into your squat as if you were bouncing on an exercise ball.
- Bounce 15 times and return to your starting position.
- Repeat this movement in 3 sets of 15 repetitions. Use dumbbells to get a deeper stretch.
2. Donkey Kicks
They makes look silly, but they really work.
- Start on the ground with your hands at shoulder’s width apart. Keep your knees together and the tops of your feet on the ground.
- Engage your core and lift your right heel towards the ceiling as you exhale. Your knee should be kept at a 90-degree angle and your right thigh should reach the height of your hip. Keep your back straight and look down to the floor as you perform this exercise.
- Inhale and slowly return your knee an inch above the ground.
- Repeat 15 times for each leg and perform 3 sets. Use ankle weights to increase resistance.
3. Fire Hydrant
Take a tip from fido and try this out!
- Start in the same position as the donkey kick but with your knees at hip’s width apart.
- Bring your right knee up and to the side to open up your hips. Lift your knee to the height of your hips while keeping your core tight and your elbows locked.
- Bring your knee back to its original position, albeit an inch off the ground.
- Repeat the movement 15 times on each leg and perform 3 sets.
This classic exercise may seem simple, but doing it wrong can have unpleasant consequences.
- Stand up straight with your legs at hip’s width apart, your back straight, and your core tight.
- Take a wide step backward with your right foot and drop your knee a few inches off the ground. Your front leg should stay in line with your ankle and your back heel should be off the ground.
- Push yourself back up into the original position using your front leg.
- Step backward with your left foot and repeat.
- Do 3 sets of 10-20 reps, alternating your feet for each rep.
- To increase intensity, use light dumbbells and build up your strength.
There you have it! Staying fit and strong is about building up all your muscles, so make sure to work your back, core, shoulders, and arms too!
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