A firm butt is not only attractive, but also has many health benefits. Why? With strong glutes, you can improve your posture, prevent knee and back problems, and stabilize your core muscles—the muscles around your hips, pelvis, and abdomen.
And don’t worry, you don’t have to spend several hours a week on your loot. Exercising for about 10 minutes three times a week is enough. The practicality of it: These short workouts can be ideally integrated into everyday life. What is crucial, however, is that you must perform the exercises at maximum intensity.
The success of your training does not depend only on your training. A healthy and balanced diet is also important for sporting success. Importantly, if you want to burn fat, you must be in a calorie deficit. That means you have to burn more calories than you take in.
10 minute routine for firm buttocks
Here are 5 exercises you can do for one minute each. After the last exercise, take a 30-second break and start a second set.
Start with squats. These not only give you a tight side but also train your legs at the same time.
- Stand at hip height. The toes point forward, the back is straight and tense.
- Now squat down and push your buttocks back as if you were going to sit on a chair.
- Pause briefly at the lowest point, then return to the starting position.
Lunges are lunges that work the glutes.
- Stand at hip height. Her gaze is directed forward, he can let her arms hang loosely beside her body.
- Take a big step forward while keeping the other foot planted behind you. Lower so that your knee is at the same level as your foot.
- Then go back up and return to the starting position.
3. Donkey kicks
And donkey kicks shouldn’t be missing from a glute workout either. Donkey kicks not only strengthen the glutes, but also the core and thighs.
- Get down on all fours on your fitness mat. The legs are hip-width apart and the hands below the shoulders.
- Build tension in your core, lift your left leg and bend it at a right angle. The sole of the foot points to the ceiling.
- Kick your foot vigorously towards the ceiling.
- Switch legs after half a minute.
4 fire hydrant
The fire hydrant, also known as dirty dog, is quite similar to donkey kicks and is also a popular glute exercise. Another plus point: your lower back will be strengthened.
- Remain on all fours and raise one leg again, but this time not up, but to the side. The bottom and thighs form a right angle. Important: When you lift your leg, your back and hips don’t move with you.
5. Glute Bridge
Finally, it is the turn of the gluteal bridge. Pelvic lifts or pelvic lifts work the gluteus maximus, hamstrings, and hamstrings.
- Go into reserve on your fitness mat.
- Place your feet hip-width apart, knees bent. The head rests comfortably on the ground and forms a natural extension of the spine.
- Lift your buttocks and hips tight. So high that your shoulders and knees form a straight line. Then go back down, but pause just before the floor.