The majority of women are not satisfied with their glutes. Some want theirs to be larger or rounder, while others want theirs to be smaller.
However, everyone wants their glutes to be firm and toned as the passage of time, sedentarism and poor nutrition can greatly affect them.
In this article we’ll show you some exercises that you can do at home to tone your glutes in a month.
The importance of stretching
Whenever we want to tone a muscle, we need to do some stretches before exercising. There are several ways to stretch the glutes.
It’s important to feel the muscle stretch because during exercise it contracts which can eventually lead to pain or discomfort.
Why controlled breathing is important
Another key factor that can maximize the effects of stretching is controlled breathing. Whenever you’re contracting your muscle or exerting effort you should be breathing in.
At the point of maximum effort you can go a few seconds without breathing or completely exhale. Inhale as you return to the starting position.
This will make your workout healthier and more effective.
More tips to tone your glutes
Pay attention to the following fundamental tips before exercising:
- Try to exercise every day at the same time if you want to see results within a month.
- Do these exercise for 15 minutes a day and alternate which ones you do or set aside different days for each.
- Progressively increase the time and intensity, always paying attention to your body’s response.
- Avoid exercising just after eating.
- Half an hour after exercising, you should eat a serving of healthy protein, which will help muscle growth.
- Eat a handful of nuts, a hard-boiled egg, energy shake, oatmeal pancake, a piece of cheese, yogurt, etc.
Squats are one of the most well known exercises that will work your hips and thighs. You can do them standing or against a wall.
Start with your feet shoulder width apart.
- Spread your feet shoulder width apart and bend your knees as if you were going to sit down, keeping your back straight, your abdomen tight and your knees from extending past your toes.
- If you’re doing squats against a wall, keep your back straight and flat against the wall.
- Hold your arms out in front of you as you lower your body.
- Slowly raise your body back to the starting position and lower your arms.
This exercise is also popular because it works quickly and effectively to sculpt and firm the glutes.
This exercise is done on all fours, on a mat, if possible, to avoid damage to the knees.
- On all fours, straighten your back and arms and keep your abs tight to prevent back strain.
- If you experience discomfort in your arms or back, try supporting yourself with your elbows.
- Straighten one leg in back of you and raise it up and down without touching the ground.
- Repeat with the other leg.
- You can also do this exercise with your knee bent at a 90° angle.
This exercise is similar to the bridge position and is really beneficial as long as you don’t suffer from lordosis, a condition where the spine is bent forward.
We recommend reading: 8 Tips for Better Posture
- This exercise is done lying on your back with your legs hip width apart.
- The arms should be straight alongside your body.
- Very slowly, lift your body off the ground using your head, shoulders and feet while contacting your abs and glutes to lift yourself as high as possible.
- Lower yourself gradually until your entire back is on the floor.