Exercise Wednesday twenty fourth July- Glutes – Tikiboo

Here is a 15-minute glutes exercise that you are able to do at residence or on the gymnasium. You’ll want a mat and a pair of dumbbells or resistance bands if you wish to add additional resistance, however body weight workouts are efficient as properly.

15-Minute Glutes Exercise

Heat-Up (2 minutes):

1. Body weight Squats – 1 minute
2. Hip Circles – 1 minute (30 seconds every path)

Exercise (2 rounds, 6 minutes every spherical):

• Carry out every train for 45 seconds adopted by 15 seconds of relaxation.

Spherical 1:

1. Glute Bridges – Lie in your again with knees bent and ft flat on the ground, raise your hips in the direction of the ceiling and squeeze your glutes.
2. Donkey Kicks (Proper Leg) – On all fours, kick your proper leg up in the direction of the ceiling, protecting your knee bent.
3. Donkey Kicks (Left Leg) – On all fours, kick your left leg up in the direction of the ceiling, protecting your knee bent.
4. Sumo Squats – Stand with ft wider than shoulder-width aside, toes mentioning, squat down, and push by way of your heels to return to standing.
5. Hearth Hydrants (Proper Leg) – On all fours, raise your proper leg out to the facet, protecting your knee bent.
6. Hearth Hydrants (Left Leg) – On all fours, raise your left leg out to the facet, protecting your knee bent.

Spherical 2:

1. Bulgarian Cut up Squats (Proper Leg) – Stand a number of ft in entrance of a bench or sturdy chair, place your left foot on the bench behind you, and decrease right into a lunge.
2. Bulgarian Cut up Squats (Left Leg) – Stand a number of ft in entrance of a bench or sturdy chair, place your proper foot on the bench behind you, and decrease right into a lunge.
3. Hip Thrusts – Sit on the bottom together with your higher again towards a bench, ft flat on the ground, and knees bent. Drive your hips up, squeezing your glutes on the high.
4. Single-Leg Glute Bridge (Proper Leg) – Lie in your again together with your left knee bent and foot flat on the ground, lengthen your proper leg, and raise your hips.
5. Single-Leg Glute Bridge (Left Leg) – Lie in your again together with your proper knee bent and foot flat on the ground, lengthen your left leg, and raise your hips.
6. Aspect Mendacity Leg Raises (Proper Aspect) – Lie in your left facet, raise your proper leg up and down.
7. Aspect Mendacity Leg Raises (Left Aspect) – Lie in your proper facet, raise your left leg up and down.

Cool-Down (1 minute):

1. Determine 4 Stretch – 30 seconds every leg (cross one ankle over the other knee and pull the uncrossed leg in the direction of your chest)
2. Standing Quad Stretch – 30 seconds every leg (maintain one foot behind you to stretch the entrance of your thigh)

Directions:

1. Heat-Up: Carry out the warm-up workouts repeatedly for two minutes to get your physique prepared for the exercise.
2. Exercise: Carry out every train in Spherical 1 for 45 seconds at a gentle tempo, adopted by 15 seconds of relaxation. Full all six workouts, then instantly transfer to Spherical 2. Relaxation for a minute between rounds if wanted.
3. Cool-Down: End with a cool-down to convey your coronary heart price again down and stretch out the muscular tissues you labored.

Suggestions:

• Give attention to partaking your glutes all through every train to maximise effectiveness.
• Preserve correct type to stop pressure or damage.
• Add resistance (dumbbells or resistance bands) to extend the depth if wanted.
• Preserve a water bottle close by and keep hydrated.

This 15-minute glutes exercise is designed to focus on your glute muscular tissues effectively and successfully. Take pleasure in your exercise!