Glute Exercises for Women – A workout to build that booty…
Here are some great glute exercises for women even beginners can do to help you to start activating your glutes and start building that perfect booty.
Did you know the Gluteus maximus is the biggest muscle in your body and many of us spend multiple hours of sitting on it? The longer you sit on it, the weaker it becomes. If you are not already then you need to start activating it again today with these great glute exercises for women.
The Gluteals consist of three muscles the gluteus maximus, gluteus medius and gluteus minimus and these are the strongest muscles in our body. Each of these muscles works in harmony to help you stand upright, they allow you to maintain your balance, walk, climb hills, squat down and move your thigh in different directions.
Like any muscle if you don’t use it enough you will lose it and in the case of our glutes that could easily mean ending up with a wide and flat unattractive butt.
Now most of us really want a well defined and nicely rounded peach bootie and there are lots of different exercises you can do to build your bootie such as lunges, deadlifts, glute bridges and squats.
To get the most benefit from a lot of these exercises you need to add some weights when doing them. But to get you up and moving here are some glute exercises for women that you can start to do at home today…
Glute Exercises For Women
(Above workout is courtesy of The DAREBEE Fitness Resource – a registered non-profit organisation.)
As you can see there are four different exercises to perform, all of which are great exercises to activate our glutes.
The first is wide squats which are more commonly known as Sumo Squats and these will target your glutes and inner thighs.
You take a wider stance than when doing normal squats with your toes at a 45 degree angle. Keep your back straight and as you go down make sure your knees are parallel to your toes.
How low you squat will depend on how flexible you are but you want to aim to get your butt as low to the floor as possible.
You want to do 4 sets of twenty repetitions with a 20 second rest in between sets.
Next up are Glute Bridges and these are great for strengthening your glutes and core muscles.
It is important that you learn to perform this exercise properly without weights before attempting to add them, so here is a great little video to show you how to execute them properly.
Last but not least you have back and side leg extensions and these will work your glutes, hamstrings and inner thighs.
To do these exercises get on all fours and then tighten your abdominal muscles and keep your back straight.
For the back leg extensions thrust one leg upward, keeping your knee bent, and raise it as high as you can.
For the side extensions keep you knee bent and raise out to the side
Repeat each of the exercises 40 times on each leg.
Try and complete this mini workout three times a week and be sure to stretch out your lower body properly afterwards.
I hope you found this post useful and start incorporating these bootie building exercises in your weekly routine. If you have any questions or comments then please do leave them below…