To effectively work the gluteal muscles, you do not always need a gym; you can obtain excellent results with an exercise routine at home.
Exercises with your own body (that is, without weights) are ideal for working your butt, especially if you have never exercised before.
Developed glutes tone the figure and stabilize the natural position of the spine. This is essential to promote an athletic posture and improve back health.
Read on to see an example of a glute routine at home, specially made for women.
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How do you work your glutes at home?
To work the glutes and increase their strength successfully, you need intense and variable training. First, each exercise should be done until a characteristic burning sensation is felt in the muscles. Reaching this point is ideal for promoting muscle growth.
Second, the gluteal muscles will improve their strength and volume by including diversity in the exercises. In other words, don’t let your glutes get used to the same workouts repeatedly.
Alternative movements are lunges, and squats, combining them with jumps or working at other angles. For example, make 20 lunges and intersperse with donkey kicks without resting. Your glutes will get a good one and therefore get a good boost to grow.
In addition, it is essential to focus on the technique of the exercises. It is more important to execute movements in their full range to tone the glutes, stretch and contract the muscles than to increase the weight and divert the loads towards the knees. As you do the exercise routine, visualize how the muscles in the tail function and are activated in your head.
Example of an exercise routine for glutes at home
The routine consists of 7 exercises that you can do at home that allow you to fully pump all sections of the gluteal muscles during a workout. Rest between exercises for 10 to 20 seconds to restore breathing. If you are an advanced athlete, you can do it in functional circuit mode and do 3-4 laps per workout.
- Side lunges
10 times for each leg
We start with an isolation exercise on the side of the glutes. Take a comprehensive step to the side and, in a controlled manner, shift your weight onto your exposed leg, bending your knee. The other portion remains straight and lateral extension is performed. Try to keep your back straight by leaning your body slightly forward.
- Donkey kicks
12 times for each leg
We go on to work the middle and upper part of the buttocks. Kneeling and resting your elbows on the ground, move your leg back. Try to stretch your heel as high as possible. At the top, tense your glutes for maximum contraction.
- Supported extensions – upper zone
15 times for each leg
With the help of support, extend the standing position until you feel the tension in the upper gluteal muscles. Work in a diagonal range: bring your leg back and slightly to the side. Try to reach out with the outside of your foot. If you feel a burning sensation in your buttocks at the end of the exercise, you are doing well.
- Supported extensions – lateral zone
10 times for each leg
Change the vector of the movement and begin working the lateral gluteal area. In this exercise, you must eliminate inertia. Don’t swing hard, but try to lift your leg, consciously tensing your glutes slowly. Keep your supporting leg straight.
- Jump squats
Jump squats are an exercise that is ideal for pumping the buttocks fully and giving them volume. Pay attention to the technique: the more upright the body position during squats, the more load falls on the gluteal muscles. Don’t forget to breathe: while squatting, inhale, while jumping, exhale.
- Get on the platform.
15 times each leg
To do this exercise, you need a bench or a chair. Get on the platform with one foot and raise and extend your opposite leg by tensing your abdomen. Try not to exceed the force on the other portion to emphasize the entire load on the glutes of the front leg.
- Jump rope
We finish the glute exercise routine at home with jumping rope. Do this exercise to maximize your calories, lose fat, and give your glutes an even firmer look.
How to improve the results of your training?
When you feel that your glute muscles are used to the load, it is time to increase the intensity of the workout. Use leg weights. Even an extra 1-2 kilograms added to each leg will be essential to maximize your results.
To further complicate the workout, slow down the movement during the negative phase of the exercise.
Remember also that muscle repairs and grows during rest. The gluteal muscles need two days to prepare for a new load. This means that it is recommended that both women and men train their glutes no more than three times a week.
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What to eat after a gluteal workout at home?
No matter how much you train your glutes, the result will be minimal without proper nutrition. Your post-workout diet should be high in protein, complex carbohydrates, and healthy fats.
Chicken, fish, eggs, and cottage cheese are suitable protein sources. To replenish energy stores: carbohydrates with a low glycemic index. For example, buckwheat, quinoa, bulgur, and various vegetables. Add the avocado with walnuts, and your diet will be ideal for a fitness women’s body.
The main rule of thumb for working your glutes at home is an intense and diverse training routine. Exercises must be performed with the correct technique and a constant feeling of muscular involvement. In addition, it is recommended to increase the weights periodically.