Build Strong Glutes, Improve Posture, and Burn Fat With These 5 Effective Exercises

Which one will you start first?

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If you have a sedentary job, you’ll often have problems with your glutes. Over the time, they become sore and atrophied while these muscles are very important for boosting your legs strength, support your spine and stabilize the pelvis.

strong glutes

However, if you train them properly and regularly, you can boost the strength of your glutes, improve overall body posture and even burn fat. Not only that, with strong glutes, you’ll notice a dramatic change in your performance in high-intensity activities and other exercises.

So, here are 5 exercises that will help build strong glutes, improve your posture and help burn fat fast.

Strengthen Your Glutes With These 5 Exercises

1. Lunges

The first exercise is the lunges and is very effective in strengthening your glutes and burning fat. To start, stand straight and keep your legs at hip’s width. Now, take a step forward with one of your legs and bend your knee at 90-degree angle.

Hold this position for 5-10 seconds and then gradually return to your starting position. Repeat the same with your other leg.

Do at least three sets of 10-20 reps.

2. Weighted Bridge

This will be a serious hardcore exercise, as we’ll be using a barbell loaded with plates while lying on the floor.

To start, lie down on your back and bend your knees with your feet firmly placed on the floor. Your feet must be parallel to the knees and slightly wider than hip width. Now either uses a barbell or pair of dumbbell and place them on the hip and raise your hips off the floor. Keep your abs, thighs, and glutes tighten throughout.

Perform three sets of 15 reps each.

3. Donkey Kicks

We’ll start it lying on the stomach with the knees and hands at shoulder and hip width apart. Now, lift your leg towards the ceiling, just above the butt and tighten your glutes and abs as you do it.

Next, hold this position for a second or two, and then return to your starting position but do not touch the ground.

Perform three sets of 15 reps each for each leg.

4. Squat Pulse

This exercise will do wonders for you. To start, stand straight keeping your legs hip’s width apart and your toes slightly faced outwards while your arms extended straight in front of you.

Now, do a squat and keep the abs and glutes tight as you go down. You have to keep your back straight and knees in line throughout the exercise.

Finally, raise yourself up as if you were bouncing and bounce 15 times before you reverse to your starting position. You can also grab a pair of dumbbells for a deeper stretch.

Perform three sets of 15 reps each.

5. Fire Hydrant

The last exercise targets the glutes, abdomen and your thighs. Bring your body in the same position as in donkey kicks but this time open your legs towards your sides until the inner thigh is parallel with the floor.

Now, gradually bring your knee to your starting position but do not touch on the floor.

Do three sets of 15 reps each.

Wrapping It Up

Being sedentary is terrible on your body, but some people can’t help it. Doing these exercises will allow you to strengthen your glutes and help save your lower back from a lot of pain.

Be sure to practice good form and learn how these exercises really work. Once you master the form, you’ll be feeling better and stronger in no time.

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