Your glutes can greatly influence your appearance – tightening your gluteal muscles can make you feel and look better, and allow you to show off different kinds of clothing. What’s more, for health-related reasons, having firm and well-toned glutes can help you prevent many injuries in the lumbar area of your body.
It is not a myth that many women yearn to have attractive and well-toned gluteals, but lack of time and too much work can make our gluteal muscles lose their firmness. Fortunately, their is a solution outside of surgery that will let you achieve it; it consists of having a healthy life and doing a wide variety of exercises. Do you want to learn some tricks to firm your gluteal muscles and keep them healthy and pretty? We will tell you about them below.
Exercise Series to Firm Your Gluteal Muscles
Squats on your heels are one of the most complete exercises out there in regards to your lower body. Besides working your gluteals, they also help you work other muscles around the area like the hamstrings, calves, and the muscles on the outside of the thighs. In order to do this exercise, you should stand up with your weight on the back of your heels. Lower your hips and bend your knees at a straight angle being careful that they stay behind your toes.
This is a strengthening exercise that can help you firm your gluteal muscles in no time. Standing, with your chest forward and your feet shoulder width apart, rest your weight on your heels and then go down to the position listed above for the squats. From this position, propel yourself upwards, jump, and land in the same position.
We recommend jumping rope for one to two minute intervals approximately, resting every thirty seconds, and then jump for two to five minute intervals more. Despite being simple theoretically, jump roping requires a lot of physical exercise and gives you great results.
Climbing stairs is considered to be a great home exercise because you can climb a considerable number of them every day. However, we recommend doing a routine when climbing stairs. Also, every day, you can gradually increase the number of stairs you climb. We also recommend going up them while supporting yourself on your toes and trying not to bend your knees too much. The faster you go up the stairs, the firmer your gluteals will be. Another thing to keep in mind is that this exercise also helps improve your physical state and burn a little extra fat.
You obviously don’t need to go to a gym to firm your gluteal muscles. You can stand on the first step of a stairwell, and start to jump by supporting “the tip of your foot” on the edge of the step. The idea is to do it asymmetrically, i.e. first one foot and then the other. This exercise has the same function as climbing stairs but it is done at a less tasking rhythm.
In Addition to Exercise
Besides doing a series of exercises for your gluteals, you should also keep in mind your diet, cutting down on fat, and of course, not eating more than you should every day. That is why we recommend a series of food to eat below in order to have a proper diet that will help you have firm gluteals.
Recommended Food for Strong Gluteals
- Low fat dairy products, like milk, cheese, and yogurt.
- Eggs. In order to prevent cholesterol from increasing, we recommend only eating the eggs whites and one yolk.
- Lean meat, like skinless chicken, fish, veal, turkey breast, and tuna.
- Legumes, like lentils, garbanzo beans, beans, and soy.
- Carbohydrates, like whole wheat pasta, wheat bread, and oat flour.
- Dried fruits or some seeds. Walnuts, peanuts, and almonds tend to be rich in healthy fats and help improve your glutes.
You should also drink good amounts of water in order to keep your glutes hydrated. Will you try these exercises?