Tone Your Glutes at Home with 5 Easy Exercises

· October 28, 2017
If you want to strengthen your glutes, the most important thing is to be consistent when practicing an exercise routine. We recommend you start slowly and increase your repetitions.

In order to have strong and toned glutes, you have to understand that you’ll need to adopt some healthy habits, permanently.

Practicing a daily exercise routine combined with eating foods that are rich in protein and healthy fats will help strengthen this muscle group, which it’s worth noting is one of the largest in your body.

Many people choose to join a gym to achieve this goal because machines and professional training are a great way to get results in a short amount of time.

Some people don’t have enough time to go to the gym, or they’re too expensive or far away.

It’s not necessary to limit your physical training to the presence of a gym, however, and there are strengthening exercise that you can practice from the comfort of your own home.

Today we want to share the five best options with you so you’ll make them part of your daily routine.

No more excuses!

1. The horse kick

horse kick exercise
The horse kick is an exercise that localizes the glutes, increasing their size and firmness.

This is an exercise of coordination that also tests your balancing abilities.

How do you do it?

  • Spread out a yoga mat and support yourself by your hands and knees.
  • Contract your abdominal muscles while at the same time lifting one leg, so your knee is at a right angle.
  • From this position, push your leg upwards as high as you can, holding it for two to three seconds before returning to the starting position.
  • Repeat this exercise with the opposite leg and do three sets of 12 repetitions.

 See also: 5 leg exercises you can do at home

2. The bridge

The bridge, also known as a pelvis life, is another exercise that will help strengthen the glutes, legs, and abdomen.

When performing this exercise, it’s very important to contract your muscles as it helps stabilize your body and will keep you from losing your balance.

How do you do it?

  • Lie with your back on the mat and your knees bent, feet flat on the floor, your hands alongside your body.
  • Lift your glutes off the floor toward the ceiling and contract your muscles as much as possible.
  • Hold this pose for three seconds and return to the starting position.
  • Perform three sets of 10 repetitions each.

3. Back kick

back kick
This simple activity helps strengthen and tone your glutes while relaxing your lower back.

How do you do it?

  • Stand an arm’s length away from the back of a chair, with your feet together and your hands resting on the chair.
  • Lift one of your legs backward as high as you can, and hold it outstretched as you tilt your body slightly.
  • Lower it by compressing your glutes and repeat this movement with the opposite leg.
  • Perform 12 repetitions on each side until you’ve completed three sets.

4. Lateral displacement

Lateral displacement is an activity that works the lower part of your body, increasing firmness in the glutes and legs.

You’ll end by doing a simple squat, which increases the level of physical effort for this exercise.

How do you do it?

  • Stand straight with your feet together and your hands on your waist or in front of your body.
  • Lift one of your legs laterally so that it is fixed and flexed.
  • While flexing, lower your glutes as if you were going into a squat.
  • Return to the starting position and repeat this movement on the opposite side.
  • Do 10 to 12 repetitions per leg until you’ve completed three sets.

We recommend reading: 7 reasons you should do squats every day

5. Lunges

Lunges are a toning exercise that help keep your glutes and legs both firm and strong.

How do you do them?

  • Stand up and hold a pair of dumbbells in your hands, or you can attach them to your waist or behind the neck.
  • Bend one leg forward so that your knee forms a 90-degree angle.
  • At the same time, lower the opposite leg backward, as if you wanted to kneel on the ground.
  • In this position, lower your glutes without losing your balance.
  • Hold this for two seconds and remove to the starting position slowly.
  • Raise and lower 10 times on each leg.
  • Perform three sets.

Are you ready to try these at home? If you haven’t yet started to exercise to keep your glutes strong and toned, try making these part of your daily training plan.

While you won’t notice the changes immediately, within a few weeks you’ll start to feel that your muscles are stronger and more firm.