When all you do is sit on the couch or lay in bed all day, you're asking for trouble. A sedentary life can often lead to the gluteal muscles becoming sore, and in most cases, atrophied. Unfortunately, for all you couch potatoes, these muscles are crucial in keeping your pelvis stable, providing support to your spine, and enhancing the strength of your leg muscles. But the sheer mention of the word exercise makes you want to hide under your bed. Relax! You don't have to become a bodybuilder or run a marathon. These 5 simple and effective exercise techniques can strengthen your glutes and totally improve your posture, burn fat and prevent injuries and pain in your muscles. Just 15 minutes a day, 5 times per week will make a major difference.

Exercising is very important, especially if you want to keep those muscles strong and prevent some serious sores.

Otherwise, you’ll be in pain all day, unable to move. So the following exercises, weight bridge, lunges, squat pulses, donkey kicks, and fire hydrant are so crucial and you’ll hardly work up a sweat.

Exercising is very important, especially if you want to keep those muscles strong and prevent some serious sores.

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Weight bridge exercises allow you to lay on your back, which is something you already love doing.

Now bend your knees, but keep your feet flat on the ground and in a parallel position with your knees.

Weight bridge exercises allow you to lay on your back, which is something you already love doing.

Teach PE / YouTube

Then put a light dumbbell on your hips and raise them off the ground by tightening your glutes, thighs, and abs.

Then lower your body to the starting position, but keep your hips slightly above the ground. Now do 3 sets of 15 reps.

Then put a light dumbbell on your hips and raise them off the ground by tightening your glutes, thighs, and abs.

Teach PE / YouTube

It might seem like a major ordeal, especially since up till now you've only worked your glutes to lift your butt off the couch to pee.

But do it slowly, and eventually, with each day, week, and month that passes, you’ll start to feel stronger and able to endure these easy exercises.

It might seem like a major ordeal, especially since up till now you've only worked your glutes to lift your butt off the couch to pee.

Teach PE / YouTube

Whatever you do, don't over exert yourself or you could wind up hurting your body, instead of helping it.

You’re not Hercules or Superman. So there’s no need to lift 44 pound dumbbells when you first start out. Chances are, you won’t be able to handle a heavy load and you’ll wind up giving up.

Whatever you do, don't over exert yourself or you could wind up hurting your body, instead of helping it.

Teach PE / YouTube

Check this video out to get a better idea of how this exercise should be performed. Dig deep, but always be careful!

Lunges require you to get off your butt and stand up straight with your legs at hips width apart.

Then start stepping forward with your right leg and bend your knee at 90 degrees, but stay in this position for 5 seconds.

Lunges require you to get off your butt and stand up straight with your legs at hips width apart.

Lizzy Daviero / YouTube

Remember that there's a right way to do exercise and a wrong way to do it.

If you don't stay in a certain position for 5 seconds, you're not building the resistance that will eventually strengthen your muscles.

Remember that there's a right way to do exercise and a wrong way to do it.

Lizzy Daviero / YouTube

So now that you've managed to hold out for 5 seconds, it's time to pull that leg back to the starting position.

Then simply repeat with your left leg, and keep on going until you've done 3 sets of 20 per leg to get results.

So now that you've managed to hold out for 5 seconds, it's time to pull that leg back to the starting position.

Lizzy Daviero / YouTube

Don't let anything distract you as you do it. It's sort of like walking as you lunge, and it can feel kind of silly.

But that's okay. Feel silly, let your significant other or kids laugh, or they can support you and join you. In the end, your glutes and your body will thank you for this.

Don't let anything distract you as you do it. It's sort of like walking as you lunge, and it can feel kind of silly.

Lizzy Daviero / YouTube

Learn how to reach the Booty-Promised Land and click the video down below. Pay attention to body positioning, as it can help you prevent injury. The great thing about lunges is that you can do them anywhere and the results can be seen in no time.

Squat pulses are like a tease for couch potatoes because you'll have to stand with your legs hip-width apart, and your toes pointing outward.

It's almost like you're trying to sit on an invisible chair or couch, except your butt never gets to rest, and neither do you.

Squat pulses are like a tease for couch potatoes because you'll have to stand with your legs hip-width apart, and your toes pointing outward.

PEAR Sports / YouTube

You start out by putting your arms out in front of you and squat down, while keeping your abs and glutes tight.

Just make sure your back is in a straight position. Much like with the lunges, your back should always be straight and your shoulders should remain back and relaxed as well.

You start out by putting your arms out in front of you and squat down, while keeping your abs and glutes tight.

PEAR Sports / YouTube

Now don't go back up right away. You're not trying to come up for air or anything.

So hold this position while you raise and lower your butt slightly and do 3 sets of 15. This is one of the most effective methods to strengthen your glutes.

Now don't go back up right away. You're not trying to come up for air or anything.

PEAR Sports / YouTube

If you find that squat pulses aren't challenging enough for you, then here's something you can do.

Grab a pair of dumbbells when you do your squat pulses. This will add a little more pressure to your workout, which will ultimately make your squats far more effective.

If you find that squat pulses aren't challenging enough for you, then here's something you can do.

PEAR Sports / YouTube

Watch the video to learn how to squat pulses the right way. Just make sure to do them correctly. Respect your body. Otherwise, you could wind up doing more harm than good.

Now how about some donkey kicks? We know it sounds pretty silly, but it can do wonders for your butt muscles.

All you have to do is to get on your hands and knees at shoulder's and hip's width. Then, raise your right heel towards the ceiling until your foot is right above your butt.

Now how about some donkey kicks? We know it sounds pretty silly, but it can do wonders for your butt muscles.

LivestrongWoman / YouTube

Again, don't be so eager to drop your foot and rest your knee on the floor.

Stay like this for a few seconds, and then slowly return your knee towards the ground, but don't let it touch the mat.

Again, don't be so eager to drop your foot and rest your knee on the floor.

LivestrongWoman / YouTube

Now that you've got the hang of it, do 3 sets of 15 reps for each leg.

But after a couple of weeks, you might get a bit bored. So make your donkey kicks challenging by using ankle weights. They're guaranteed to give you a tougher workout.

Now that you've got the hang of it, do 3 sets of 15 reps for each leg.

LivestrongWoman / YouTube

Not only are donkey kicks good for your body, but you can also look sexy in shorts while doing them.

Plus, they work your core, your legs, your butt and your lower back. Best of all, you don't really need any expensive equipment to do them, unless you consider a mat too expensive.

Not only are donkey kicks good for your body, but you can also look sexy in shorts while doing them.

LivestrongWoman / YouTube

Watch, learn, repeat, and get ready to fall in love with these super simple exercises!

Have some fun pretending to be a dog peeing on a fire hydrant. Yes! This is an exercise.

Just put your hands and knees on the ground. Then raise your left leg up to one side so your hip is opened, and your thigh is parallel to the ground.

Have some fun pretending to be a dog peeing on a fire hydrant. Yes! This is an exercise.

FIT / YouTube

Just put your hands and knees on the ground. Then raise your left leg up to one side so your hip is opened, and your thigh is parallel to the ground.

Just put your hands and knees on the ground. Then raise your left leg up to one side so your hip is opened, and your thigh is parallel to the ground.

FIT / YouTube

Then return the knee to the starting position, but keep it from touching the floor.

You can do 3 sets of 15 reps for each leg pretty much anywhere, whether it's at the office or at home. You'll certainly love the results you'll get from a such a seemingly silly exercise.

Then return the knee to the starting position, but keep it from touching the floor.

FIT / YouTube

When fire hydrants are performed, you're building your glutes and your hamstrings.

Much like most of the other exercises, you don't need any equipment to do them, just a lot of dedication and willingness to go from easy to moderate when performing these techniques.

When fire hydrants are performed, you're building your glutes and your hamstrings.

FIT / YouTube

There's simply no other way to work those hips and glutes anywhere, and anytime, better than through the fire hydrant exercises.

Your hips and glutes will become stronger and more tone before you know it. But it will also do wonders for your hip mobility, which can often be compromised as you get older. Alright, so visually it might look just like you're cocking your leg up to mark your territory. But obviously you don't need to take it any further than simply lifting your leg up, and engaging your core stabilizing muscles. Just remember one thing, don't lean over to one side or twist your torso to get your leg up higher. This is a common mistake and it doesn't do anything to increase your flexibility.

There's simply no other way to work those hips and glutes anywhere, and anytime, better than through the fire hydrant exercises.

FIT / YouTube

These butt exercises are awesome to do in the privacy of your own home, and it will help counteract the horrible effects of overeating during the holidays. In the end you'll be proud of the way that the fire hydrant exercises helped work those hard-to-reach muscles, giving you a banging beach body that you can rock anywhere at anytime. If you need some visual motivation, then click on the video below and follow these easy-to-do gluten muscle strengthening exercises. Then you can go back to your sedentary life and vegetate.

Want more? Here's more glute exercises for the perfect butt.

Sources:
Teach PE,
Lizzy Daviero,
PEAR Sports,
LivestrongWoman,
FIT

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