The gluteal muscles, comprising the gluteus maximus, medius, and minimus, play a vital role in stabilising the pelvis, supporting the spine, and facilitating movement in various directions. Strengthening these muscles not only enhances athletic performance in activities like running, jumping, and lifting but also contributes to improved balance and reduced risk of injury. Moreover, a firm and lifted posterior can boost self-confidence and body image.
With a combination of targeted exercises, proper nutrition, and consistency, anyone can achieve a stronger, more resilient butt that supports them in all aspects of life, says Mumbai-based fitness trainer Raghav Mittal, also the founder of Firm Fit.
Marching glute bridge with leg extension: Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your sides. Raise your hips into a bridge position, contracting your glutes. Extend your right leg straight while keeping your hips lifted. Return it to the floor. Switch to your left leg and repeat. Alternate sides for 10-12 repetitions each.
Single-leg glute bridge: Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides. Lift your right leg, extending it straight while keeping your left foot planted. Push through your left foot to lift your hips, squeezing your glutes. Lower your hips without touching the floor. Complete all repetitions on one side before switching.
Donkey kick: Start on all fours with your wrists under your shoulders and knees under your hips. Engage your core and lift your right foot toward the ceiling, keeping your knee bent. Lower your knee back to the starting position. Complete all repetitions on one side before switching.
Fire hydrant: Begin on all fours with your wrists under your shoulders and knees under your hips. Raise your right knee out to the side, keeping it bent and engaging your glutes. Lower your knee back to the starting position. Complete all repetitions on one side before switching.
Standing hamstring: Stretch stand with your feet hip-width apart. Step forward with your right foot, keeping your leg straight and heel on the ground. Hinge at your hips, reaching down your leg, then return to standing. Alternate legs for 10-12 repetitions each.
Lateral lunge shift: Stand with your feet wider than hip-width apart. Lean to the right, bending your right knee and keeping your left leg straight. Return to center, then lean to the left. Alternate sides for 10-12 repetitions each.
Standing figure-four stretch: Stand with your feet hip-width apart. Lift your left foot and place your ankle over your right thigh, forming a figure-four shape. Hinge at the hips and bend your right knee, lowering into the stretch. Hold for a breath, then return to standing. Complete all repetitions on one side before switching.
Perform 10-12 repetitions of each exercise. Complete the entire circuit 3 times for a full workout. For a relaxed stretch routine, perform each move with 10-12 breaths and complete 1-2 circuits.
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