Contents
Do you want to know how to get strong and tight glutes? It’s quite simple. Doing the appropriate exercises the right way is the key to those gorgeous glutes. Many women realize that it takes a lot of effort to have strong and tight hips. But if you know what to do, exercise is not as bad as you might think.
If you want to get tight glutes, you need to be serious about your exercise schedule. In the gym, apart from upper body workouts, do workouts for lower body as well, at least twice a week.
If you can’t go to the gym, don’t worry! This workout consists of exercises that you can do at home with body weight that do not require equipment to tighten and strengthen your hip muscles.
Complete each move for as many reps as you can in 30 seconds. If you’re working one side/leg at a time, split the 30 seconds up into 15 second intervals for each side/leg. After your last workout in the sequence, rest for one minute and repeat the series a second time through.
Here are some bodyweight exercises that will help you get strong and tight glutes.
Jump Squats
Squats are the perfect workout to use when toning your glutes! If jumping is too hard on your knees, you can modify this move to simply raising up on your tips toes.
Place your hands straight by your front or sides. Stand with your legs a little wider than shoulder-width apart. Squat down, bending your knees and pushing your butt back as if you were sitting in a chair. Make sure your knees stay behind your toes.
Explode up through the balls of your feet into a vertical leap with your legs and arms fully extended. As you land softly, sink back into the squat position, keeping your knees softly bent. Never land with your legs still extended and do not fully lock your knees out. That is one rep. Do as many power squats as you can within 30 seconds.
Donkey Kicks
A great bodyweight move that really tones, tightens and lifts that booty, bringing it back where it belongs.
- Start on all fours with a flat back, and keep the abs pulled in tight (belly button to spine).
- Keeping your left leg bent, lift it behind you so that your thigh is parallel to the ceiling. Squeeze butt and flex foot, pressing foot towards the ceiling.
- Bring leg back in, taking knee all the way to the chest. That’s one rep.
- (Perform 30 seconds on each leg, remembering to keep hips square throughout each movement.
Step-ups
You will feel this move all through your hips and legs! Just make sure to keep your shoulders back as you step to maintain good posture. Use a stool, a step or anything else low to the ground as long it is stable. It’s a great low-impact move that tones your glutes. Do as many step-up as you can within 30 seconds.
Frog Pumps
It is an intense glute exercise that will quickly get your butt in shape. If you want to target more of the lateral (side) muscles of your glutes, then position yourself so that one leg is raised at a 90-degree angle, and hold a weight plate for added resistance as you lower and raise it over time.
Single-Leg Glute Bridges
If you are looking to strengthen your glutes, this is a great exercise. It is a simple move that will help you build up the strength of your glute muscles. You can do this exercise using either an incline bench or chair, but it is best if you use something with good back support so that you don’t have any pressure on your spine when doing this exercise.
Single Leg Deadlifts
Deadlifts are renowned for their ability to work the hamstrings, quads and glutes! Follow the steps for single leg deadlifts exercise:
⦁ Stand on one leg with your heel facing forwards and toes pointed to the front.
⦁ Keep your chest up and back flat as you lift the other leg off the ground.
⦁ Squeeze your glutes as you lower yourself back down to the starting position of standing on only one foot.
Banded Clamshells
An excellent exercise for strengthening your glutes and core. The band will provide resistance, which means you will feel the muscles working as they are stretched. The band is also helpful in keeping your hips from rotating or tilting back or forward during this exercise.
Standing Hip Abduction
Standing hip abduction help strengthen and tighten the glutes muscles. Stand while supporting yourself on a seat in case you require help in retaining your balance, and lift the right foot until the heel is as far above the ground as the left lap and traverses in front of it.
Keep your back straight and core engaged; slowly raise one leg as high as possible before returning it to the starting position.
Perform a single set for 30 seconds repetitions using each leg. Increase more sets as well as repetitions as you get stronger.
Conclusion
It’s time to develop your hips. During this period some simple and healthy exercises will be done hence you can be assured that they will work out without much of a problem. The best thing about these exercises is that they can be done at home without any assistance from anyone as long as you know how to do them.
Don’t let these exercises intimidate you. Remember that there are many variations of each exercise; you can mix them up if necessary. Try starting with one or two of these movements while leaning down, maybe even three, and then add more when you feel comfortable.
