Exercise is very important to strengthen the glutes. Regular exercise also improves the body posture. Know easy exercises to increase the flexibility of the glutes
Working while sitting all day weakens the glute muscles. Its effect is also visible on the alignment of the glutes. In such a situation, exercise is very important to strengthen the glutes. This not only reduces the pain in the hips but also strengthens the lower part of the body. Regular exercise to increase the shape and strength of the butt (Glutes strengthen exercise) also improves the posture of the body. Know the easy exercises to increase the flexibility of the glutes (Exercises for stronger glutes).
What are glutes (Importance of glute muscles)
Regarding this, fitness expert Aman Puri explains that glute muscles are present under the fatty tissues of the butts. These include three muscles: gluteus maximus, gluteus medius and gluteus minimus. Glutes are very strong muscles that help in walking, running, sitting, standing and doing many other types of work. With the help of proper exercise along with diet, the shape and strength of the glutes can be improved. With regular exercise, the strength of the glutes starts increasing.
Exercises for stronger glutes
1. Butt kick exercise
Practice butt kick exercise to keep the butt muscles relaxed. It is necessary to do this jumping exercise 2 to 3 times a day. This not only helps in toning the lower body but also increases strength.
Know the method to do it
To do this exercise, stand straight on the mat. Now bring both the legs close and join the palms together. After this, bend the right leg from the knee and take it backwards and touch the buttocks with your heel. After that touch the buttocks tightly with the left leg. Repeat this exercise 30 times alternately.
2. Sit to stand squats
Squats are a lower body exercise that strengthens the glutes and core muscles. It can also reduce back, waist and knee pain. Practicing it 2 to 3 times a day increases flexibility in the glutes.
Read this also
Learn how to do this exercise
To do this, stand straight and maintain distance between both the legs. After this, bend both the knees. Now keep both the arms straight in front. Push the butts backwards and come into a sitting posture on the chair. But avoid putting the hips on the chair. After that, straighten up. Staying in this form for 30 seconds keeps the body active.
3. Glute bridge
Glute bridge exercise is beneficial for maintaining body balance. It helps in weight loss as well as increases muscle strength. This exercise strengthens the glutes and hamstrings and strengthens the lower body.
Learn how to do this exercise
Lie straight on the mat and keep a distance between both the legs. Now stick both the arms on the ground and bend the legs from the knees. Lift the body upwards from the waist and let the arms remain on the mat. During this, keep the head on the ground and bring the body in the shape of a bridge. After staying in this posture for 30 seconds, take the body downwards.
4. Lateral banded walk
Lateral banded walks are done to improve hip, foot and ankle stability. Apart from relieving leg pain, it also solves hip flexor problems. Practice this exercise daily to reduce tightness in the hips. It is done with the help of a band.
Learn how to do this exercise
To do this exercise, use a band and bend both legs from the knees. Now hold both hands together. After this, slowly take one step at a time and walk 10 steps to the right. After that, return to your position. It is very important to take care of the position of the knees during this exercise.