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We all want round and firm butts. But it is definitely not an easy task. Training your glutes can be tough. Even though you use them in almost every task that you do, it can still be extremely confusing. This is because glutes take time to react to the workout and because of this, a lot of you start feeling that the workout is not effective. But should you really give up? First, let us look at a few reasons as to why strong glutes are important:
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1. Strong glutes can ultimately help you prevent back pain. This is mainly because a strong butt stabilises your pelvis region. Hence, your back does not get shocked, no matter what motion you do.
2. Believe it or not, butt’s strength is positively correlated with your athletic conduct. It helps enhance the way you run, jump, sit and stand. Don’t you think this is important?
3. Strong glutes can prevent numerous injuries. Your butts affect your posture. This is just not limited to working out but is applicable to normal day-to-day tasks as well.
4. Glutes are one of the largest muscle groups in your body. Thus, if this particular region is strong, your overall body will function and move well.
Now, let us look at some exercises that will help you lift your butts up:
Also, read 7 Top Hip Exercises To Strengthen Your Hips
#1 Sumo Squats
Instructions:
Step 1: Stand with your feet about shoulder width apart. Turn your toes out a little. Grab a dumbbell and hold it in front of your hips. Keep your back straight.
Step 2: Slowly bend your knees, push your hips back and lower your body down to do a squat. Go down until your hips are a little lower than your knees.
Step 3: Hold this position for 3 seconds and get back up to the initial position. Repeat.
Do 2 sets of 25 reps each.
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Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt
#2 Reverse Hip Raises
Instructions:
Step 1: Lie face down on a bed or on a Roman chair. Let your hips and legs hang off the edge. Keep your feet together.
Step 2: Engage your glutes and lift your legs up. Go as high as you can without curling your back.
Step 3: Hold this position for 2 seconds and get back to the initial position. Repeat.
Do 2 sets of 20 reps each.
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#3 Toe Taps
Instructions:
Step 1: Lie down on your back and extend your legs in front of you and keep your arms by your side.
Step 2: Lift your legs up and bend your knees at a 90-degree angle such that your calves are parallel to the floor.
Step 3: Lower your right leg, without unlocking your knee, and gently tap the floor with your toes. Bring it back up and repeat for the other side. This makes 1 rep.
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Do 2 sets of 15 reps each.
#4 Bridges
Instructions:
Step 1: Lie flat on the floor and bend your knees to place your feet flat on the ground. Keep your arms by your side.
Step 2: Push your hips up towards the ceiling. Go until your body makes a straight line from your knees to your shoulders.
Step 3: Hold this position for a second and get back to the initial position. Repeat.
Do 3 sets of 15 reps each.
#5 Fire Hydrants
Instructions:
Step 1: Get down on your hands and knees. Keep your wrist directly under your shoulders and your knees under your hips. Keep your back flat.
Step 2: Engage your core and glutes, and lift your right outer thigh towards the ceiling. Keep your knees bent at 90 degrees while you do this.
Step 3: Get back to the initial position and repeat.
Do 2 sets of 20 reps on each side.
#6 Dumbbell Deadlifts
Instructions:
Step 1: Stand straight with your feet about hip width apart. Hold a pair of dumbbell and make sure that your palms are facing your body. Let the weights hang in front of your thighs. Your knees need to be bent, slightly.
Step 2: Bend at your hips and lower your upper body forward and go until your torso is parallel to the ground. Make sure that the weight remains close to your body.
Step 3: Get back to the initial position and repeat.
Do 2 sets of 15 reps each.
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#7 Quadruped Hip Extension
Instructions:
Step 1: Get down on your hands and knees. Keep your wrist directly under your shoulders and your knees under your hips. Keep your back flat.
Step 2: Lift your left leg off the ground and behind you. Keep your knee bent at a 90 degrees angle. Go until your toes point towards the ceiling and your thigh is parallel to the floor.
Step 3: Hold this position for 7-8 seconds and get back to the initial position. Do the same for your right side. This makes 1 rep.
Do 2 sets of 15 reps each.
