Best Workouts for Women for Getting Better Glutes
Your glutes or better say booty, besides making you look sexier, has a major muscle group that helps you in jumping sprinting etc. If you have strong glutes, it will help you in problems related to lower back pain and you can easily stand and climb those stairs much easier that is way tougher for you right now.
Now everyone knows the basic squats exercise can make your glutes burn and make your booty strong and look good. But there is always a thing that you should remember that you cannot work on only one part of your body and make it fit. To do so, you have to combine a set of exercise for your overall body fitness keeping that particular part of the body the center.
If you do not do that, no matter how many reps you do, this exercise will only work on your glutes from one angle. To achieve the best possible results in the least amount of time, you should mix things up. For example, there are numerous variations and alternatives of squat that you can do to feel the difference. So, if you’re ready to, ahem, round out your booty routine, try these butt exercise and do them for one minute or till you can on each side, and repeat the entire set three to four times to actually feel the burn.
How to do it: Load the barbell and roll it towards your legs and keep it in front of you. Bend at your hips and knees and keeping your hands just beyond your shoulder width, grab the bar with an overhand grip. Without letting your lower back to round, pull your upper body back and up, push your hips forward, and stand up with the barbell. Compress your glutes while going up. Then lower the bar and put it on the floor. Repeat!
Single Leg Hip Raise
How to do it: Lie down on the mat, keep your face upwards. Now, bend your right knee and keep your left leg straight. Raise your left leg up until it is in line with your right thigh. Push your hips upward and keep your left leg elevated. Pause for 20-30 seconds then slowly lower your body and leg back to the starting position. Complete the repetitions with your right leg, then switch the legs and do the same number with your left leg.
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How to do it: Stand a few feet away from a bench. Carefully widen one foot back and place it on top of the bench with the sole of your shoe almost parallel to the floor. Bend your front leg to lower your torso straight down toward the ground, with your knee behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor. Press through the heel of your front leg and put pressure on your booty as you rise straight back up.
Side Band Walking
How to do it: Tie a resistance band just below your knees, and take a half squat position keeping your feet slightly more than shoulder-width apart until you feel tension on the band. Step to your right you’re your right leg first and left leg later, keeping your abs tight and staying in the squat position. Don’t forget to keep tension on the band throughout. Repeat your reps and then switch sides to your left leg.
How to do it: Lie back in a leg press machine, place your feet high on the platform in a way that only your heels are resting on it at the top outside corners, toes pointed out at 45° angles. Unhinge the weight; bend your knees to bring the platform toward your chest. Pause for a one count, put pressure on your glutes and hamstrings to press the weight back up.
Sumo Squats With Alternating Side Lunges
How to do it: Stand with your legs almost twice shoulder-width apart and toes angled about 45 degrees outward. Bend your knees until your thighs are about parallel to the ground, keeping your shoulders stacked over your hips. Put pressure on your heels to come back to standing position and then turn your right toes and upper body to the left. Bend both knees about 90 degrees to lower into a forward lunge. Squeeze your butt as you extend the legs, and turn the toes and the rest of your body back to starting position. Continue to alternate sides, sumo-squatting between alternate-side lunges.
Barbell Hip Thrust
How to do it: Sit on the floor, knees bent and feet flat on the floor, and lean your upper back against a bench; place a barbell or body bar across your hips, and hold it with both hands. Pushing through your heels, raise your hips until your body forms a straight line from shoulders to knees. Hold for a count of 5. Slowly lower hips to the ground.
Who does not like a fit body? But you got to really push yourself hard sometimes to get the results. Don’t let the little or no success let you de-motivate. Just keep on that workout and results will follow. Got any question? Ask us here.