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Glutes On Fire!

TRUHAP


Who doesn’t want their posterior region to look supremely hot? Isn’t it every girl’s fantasy to fit into that pair of tight jeans and show off the perfect butt? Well, with a good amount of exercise, you can get there in no time.

Try these warm-up exercises which you can do before your strength-training in the gym and you’ll be on your way!

Make sure to perform three sets of all these exercises before you do any workout. You will need a mat for all these exercises.

 

SIDE LYING CLAMSHELL

                                                                                                                                                                                           

  1. Lie down on the mat, on your left side and bend your hips and knees.

  2. Keep your legs close and feet together.

  3. Now, without moving your left leg, raise your right knee as high as possible but don’t separate your heels. Hold it for a few seconds and get back to the start. Repeat this on the right side as well. Do 15 reps on each side.

 

DONKEY KICKBACKS

                                                                             

For this one, get on all fours on your mat. Then,

  1. Keep your palms flat on the floor, directly underneath your shoulders. Ensure that your knees are under your hips and your back is flat and not hunched.

  2. Keeping your right knee bent, lift your right leg at 90 degrees, until the sole of your foot faces the ceiling. Lower your right and repeat the same thing with the left leg. Do 15 reps of these.

 

ELEVATED GLUTE BRIDGE

                                                                                 

The bridge is a great workout for the glutes and even the hamstring muscles. We’re taking it one step further by using a 3 feet high bench or chair as a prop.

  1. Start by lying on your back and keep your knees bent at 90 degrees, with your heels resting on the bench/chair.

  2. Slowly, lift your hips and form a straight line from your knees, all the way to your shoulders.

  3. Hold here for a few seconds and repeat this whole thing 15 times.


 

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