9 Simple Exercises to Get Toned Glutes at Home

It’s not a bad idea to dream about toned and fit glutes, but it is a bad idea to not do anything about it. To achieve good results, there is no need to spend days and nights in the gym and do squats with huge weights. Some simple exercises that you can do whenever you have free time can help you get the butt of your dreams.

Many famous stars, from Halle Berry to Jennifer Lopez, are known for their toned butts, but it’s about time the world learned their secrets. Before you say a shapely bottom is only for stars who can afford trainers, think again. The key to success is persistence and consistency.

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TIMESTAMPS
Band leg lifts 0:57
Arabesque lift and balance 1:44
Plank kicks 3:00
Step-up with knee raise 3:55
Basic lunge 5:34
Surfboard squats 6:25
Fold-over gluteals 7:22
Reverse crossover lunges 8:03
The shoulder stand 9:23

SUMMARY:

– #1. Start by standing straight with your feet placed hip-width apart and loop a resistance band around your calves. Keeping your right leg straight, lift it sideways. Then bring it back to the starting position. Do the same with your left leg. Moving the right leg once, and then moving the left leg once counts as one rep. Perform 20 reps.

– #2. Get on all fours with your palms resting right under your shoulders and your knees under your hips. Extend your left leg behind you and above your head level and then extend your left arm up towards the ceiling. So, now you’re balancing your body on your right hand and right leg.

– #3. Start on all fours and stretch your legs back to get into the plank position. Lift your right leg off the ground as if you were kicking. The sole of your kicking foot should face the ceiling. Now, lower your leg and repeat using your left leg. Repeat this exercise 30 to 40 times while switching between legs.

– #4. Stand upright with your feet together facing the box. Put your left foot on top of the box and push down to bring your right leg up. Don’t just raise your right leg to the level of the box; keep taking it up and bring your right knee as high as you can by bending the leg. Bring your leg down by reversing the motion and then repeat the sequence with the opposite leg.

– #5. Start by standing straight. Step forward with your left leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your right knee is directly above your ankle and the left knee is not touching the floor.

– #6. Imagine yourself standing on a surfboard. You’ll have your feet spread wider than hip-width apart, and arms stretched on the sides at shoulder height. Squat down, keeping your knees behind your toes. That’s how you stand while surfing, right? Now jump and turn, landing on the opposite side. Keep doing it for a minute or so.

– #7. Stand straight with your feet close together. Now bend your upper body at a 90º angle, keeping your arms stretched out in the front. Now slowly, without losing balance, lift your right leg up to hip level. Your leg should be parallel to the ground. Next, lower the leg down and keep doing it ten times.

– #8. To start, all you have to do is stand straight with your feet about shoulder-width apart and hold the weight with your hands. This is the starting position. Now, step back with your right leg, lunging behind your torso and stepping toward the side of your left leg. Hold on to the position for a second and return to the starting position.

– #9. Lie flat on the ground, keeping your legs extended and arms by your side. Keeping your feet flat on the ground, bend your knees. Now, curl your torso and try to bring your knees toward your chest, lift your hips up, so that your torso is perpendicular to the floor. Bend your elbows and place your palms on your lower back like you’re supporting it. Lift your thighs up until they’re perpendicular to the floor.

#legexercises #workout #brightside

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