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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Want strong, toned glutes? You don’t need a gym! Try these 7 effective home exercises to build strength, improve posture, and enhance lower body power. Let’s activate those glutes!
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Lie on your back, knees bent, feet flat. Lift your hips towards the ceiling while squeezing your glutes. Hold for a second at the top, then lower down. Great for building a solid foundation.
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Stand with feet shoulder-width apart. Lower your hips back and down, keeping knees behind toes. Push through your heels to return to standing. Squats target glutes and overall lower body.
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On all fours, kick one leg back and upward, keeping it bent at 90 degrees. Squeeze the glute at the top. Repeat for both legs. A perfect move to isolate and strengthen your glutes!
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Step forward with one foot, lowering hips until both knees are at 90 degrees. Push back up to standing. Alternate legs. Lunges work your glutes, hamstrings, and quads.
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Start on all fours. Lift one knee out to the side while keeping the leg bent. Return to the starting position and repeat on the other side. This exercise targets the side glutes for a toned look.
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Find a sturdy surface like a chair or step. Step up with one leg, driving through your heel to lift your body. Lower back down and repeat on both sides. Great for glutes and balance.
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Stand in a lunge position, with your back foot elevated on a chair. Lower your body down and push up through the front heel. This adds intensity to your glute workout.
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Incorporate these exercises into your routine 3-4 times a week for a stronger, toned lower body. No equipment needed, just dedication and consistency! Your glutes will thank you!
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