You can achieve fantastic looking glutes with some simple exercises that you can perform anywhere. You don’t have to spend hours in the gym to get firmer and fuller definition to your body. Get the shape you want with a few quick exercises that you can fit around your other daily activities.
Here we describe a few easy exercises that will greatly benefit your glutes. You can easily fit them into your everyday schedule. They will fill out and firm up your glutes and then keep them that way.
Walk to warm up
Any exercise should be preceded by a gentle warm up which will prepare your muscles for exercise. The ideal warm up for glute exercises is walking at speed for around five or ten minutes. This gets the blood pumping into the muscles in readiness for exercise.
Skipping with a rope
Skipping with a rope is so much more than a child’s game. It can give you one of the most complete workouts possible. After a few weeks of regular skipping, your hips will feel more supple and your glutes will feel firmer. It is also a very versatile activity. A gentle skipping session can also be used as a warm-up at the beginning of a series of exercises. A more vigorous session will soon work on those glutes. Don’t go mad when you start off. Begin with just a few jumps per session and increase gradually each day. There is no need to jump very high – just high enough to let the rope pass underneath. It is best to skip on the tips of your toes.
This exercise is easily accessible to everyone who has stairs! Fit this one into your busy lifestyle. Next time you arrive at that office block for a meeting or appointment, avoid the lift. Head for the stairwell and exercise your glutes instead. Just walk up a few fights to begin with, and increase this over the coming weeks. When leaving the building, walk back down the stairs. This will exercise a different set of muscles!
Standing and waiting
This is another exercise that you could do throughout your working day and even on the way to work. Stand up nice and tall and straight every time you find yourself waiting at the bus stop or at the photocopier. Make sure that your weight is evenly distributed between both legs. Then slowly tense and release each glute muscle.
It is well-known that squats are one of the best exercises that you can perform to tone up your glutes. However, they are also great for your hips and thighs.
You achieve a basic squat by standing with your legs hip-width apart. Make sure that you are on a stable and level surface to avoid hurting your back. Then steadily bend your knees as if you are going to sit down. As you do this, it is important to keep your back straight and not dip down too far. It is useful to hold your arms out in front of you for balance. Pause and then slowly raise back up to a standing position.
To begin with you may find it easier to perform the squat with your back against a smooth wall for support. Most people start with around 15 squats and then increase by 5 each day.
This is a very powerful exercise for toning glutes and produces fast results.
Start by positioning yourself on all fours on a mat or something soft to avoid hurting your knees. Keep your back straight and tighten your abdomen. Make sure that your arms are straight and directly under your shoulders. If you have weak arms you could support yourself at the elbow instead and rest your forearms on the floor. Lift one leg up behind you and keep it straight. Then raise and lower it without touching the ground. Repeat the exercise on the other leg.
Only attempt this exercise if you have no back problems. Lie down on your back with your legs hip width apart. Then bend you knees. Stretch your arms down beside you and rest them on the floow. Then slowly lift your body from the ground. Squeeze your abdominal muscles and glutes at the same time. Pause and then slowly lower your body back down. Do sets of 10 until you feel the burn.