Simple exercises that can be good for health and improve the shape of the glutes

Let’s be honest: getting your glutes toned isn’t as easy as it sounds. To achieve this feat, it is very important to follow a correct exercise routine and maintain a good diet.

Almost every woman’s dream is to have a tight butt. Today the awesome.club brings a list of eight exercises that work the right muscles for this. Choose four of them and practice 20 minutes of physical activity a day. To make the task even easier, today’s exercises do not require any special equipment. Let’s go to them!

If you’d love to have Victoria’s Secret Angel Adriana Lima’s butt, you should know that this is the exercise she does to keep herself in shape. Rainbow leg lifts help work the three main gluteal muscles. As an added benefit, exercise also helps work your abs.

How to make:

Get on all fours with your palms under your shoulders and your knees under your hips. Stretch your left leg and take it to the sides as much as you can. Lift the leg up and bring it over the right leg, to the opposite side, with an arc-shaped movement (hence the name of the exercise). The tip of the left foot should touch the floor on the right side of the right leg. Place your left leg in the starting position. Do 20 reps. Now do the same with your right leg (20 more reps).

Don’t let the name of this exercise confuse you, it’s super efficient and helps work your glutes and hamstrings. In addition, it works the abdomen and strengthens the spine. It’s a pretty complete exercise.

How to make:

Get on all fours with your hands at shoulder height and your knees at hip height. Maintain a right angle with your right knee and lift your leg as far as you can without exerting too much effort. Lower the knee without touching the floor and lift it up again. Do 20 reps. Then do the same with your left leg.

Things you might be doing wrong: this exercise is not very complex, but be careful not to arch your back too much and not to let your foot fall too far in or out. The raised foot should be parallel to the leg that is on the floor.

This yoga pose warms up and stretches your back and spinal muscles. Although there are some versions, we will stick with the classic.

How to make:

Get on all fours with your hands at shoulder height and your knees at hip height.

Stretch and lift your right leg at the same height as your torso.

Slowly bend your knee and bring your foot closer to your head. Stay in this position for 10-15 seconds. Use the opposite hand to hold the foot. If it’s too difficult, skip this step.

Bend your leg (down) and try to touch your forehead to your knee. Hold the position for 10-15 seconds.

Return to step two position and repeat the process five times.

Do the same with the other leg.

The squat is an exercise that works many muscles in your lower body, including quads, glutes, and hamstrings.

How to make:

Keep your body straight and your feet shoulder-width apart. Push your hips back and come back up. Don’t put too much pressure on your knees and make sure they don’t go over your toes. If you’re just starting out, don’t lower your body too far.

Repetitions: a repetition is the movement up and down. Do 20 reps.

The curtsy squat is an excellent exercise that helps tone your glutes and inner thighs, so it works for both purposes. However, beginners do not usually perform the movement correctly. Let’s see the step by step so you don’t get hurt.

How to make:

Stand up. Then move your left leg back and to the right side of your right leg, bending your right knee, as if you were going to bow. That way, you will lower your hips and your legs will be crossed, as in the image. Return your left leg to the starting position and repeat the exercise 20 times. Do the same with the right leg (20 more reps).

Mistakes people often make: The most common mistake is putting the buttocks out too far and causing the hips to lean back too far.

This exercise doesn’t just tighten your glutes. It also helps to strengthen the lower legs and calves. It is perfect for those who want to have toned legs and buttocks.

How to make:

Stand up straight and keep your feet together. Squat down and get back up.

How many repetitions: squatting and standing up constitutes one repetition. Do 15 repetitions for approximately 40 seconds.

This exercise is ideal for toning your glutes, hips and quadriceps. Also, it helps to work the hamstrings. You can start with a slower walk. Once you’re used to it, you can speed it up a little more.

How to make:

As the name implies, start in the sumo wrestler position, with your feet apart and pointing out. He keeps his fingers interlaced in front of his chest. In that position, he starts taking steps to the right. He takes 15 steps. Then he takes another 15 steps to the left to return to the starting point.

This exercise helps strengthen your glutes, hamstrings, hip muscles, and lower back. The bridge is also a great exercise for those who spend many hours sitting in front of a computer, as it helps to strengthen the spine and improves the posture of the body.

How to make:

Start by lying on your back with your arms at your sides and your palms facing up. Then, bend your knees and keep your calves perpendicular to the floor. Tuck your belly button in to work your abs. Now lift your lower back and hips so that your body forms a straight line from your shoulder to your knees. Hold this position for a few seconds and then return to the floor.

The most common mistakes: people tend to arch their backs when they lift their bodies. This overloads them too much and should be avoided. You must first lift your hips and then lift your spine.

How many repetitions: raising and lowering the hip constitutes one repetition. Do 20 reps.

Now that you know these moves, don’t waste time and start exercising today. If you know of other workouts that help work your glutes, share them in the comments so we can put together an even more intense series.