Getting into the habit of working on a better behind may be challenging if the exercises you start with are confusing or are proving too difficult. So here are Top 4 Simple Exercises for Better Glutes! These are very simple yet effective bum-toning exercises that you can do anywhere, including in the comfort of your own home.
1. Glute Bridge
- Lie on your back with your arms at your sides, both knees bent and your feet flat on the floor.
- Squeeze your glutes (bum) as you lift your hips toward the ceiling. Hold for a 1 count, then lower back down.
- Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the movement. Be careful not to overarch your spine.
Added Challenge: To make this exercise more challenging, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds. Switch sides and do the move for another 5 seconds on the other leg.
2. Sumo Squats
- Start by taking an excessively wide stance. The wide stance of the sumo squat targets your glutes. The more your feet are apart, the more you activate your gluteal muscles and not your quads (front of thighs).
- Point your feet to 45 degrees away from your body. Keep your shoulders back and relaxed.
- Keep your weight in your heels, your toes can be slightly turned out. With your core engaged and your back kept straight, bend your knees and send your hips backwards, lowering your body as far as you can without compromising your posture.
- At the bottom of the squat, your legs should be at a 90 degree angle.
- Rise back to your starting stance, squeezing your butt at the top of the movement. Repeat this for 4 sets of 15 reps.
Added challenge: Combine (superset) this exercise with 10 reps of jump squats after each set. Using no weight, do the exact same movement but when rising from the squat, jump into the air, bringing your feet off the ground.
- Starting on your hands and knees, keeping your core tight and back flat, raise one leg while keeping the knee at a 90 degree angle.
- Push that leg as high as you can in the air and lower back down.
- Repeat 12 times for one leg before switching to the other leg.
Added Challenge: To make this exercise more challenging add resistance with an elastic band placed around your thighs.
4. Step Ups
All you need for this exercise is a short bench, chair, or solid coffee table to step onto. When you place your foot on the chair/bench your knee should bend to a 90-degree angle.
- To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your right one so you’re standing on the bench.
- Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
- Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your right foot. Do three sets of these.
Added Challenge: While doing the exercise hold 3kg dumbbells in each hand and carry out the exercise as described above.
Getting started with these exercises will help you get into the habit as you build up to more complex ones. Keep at it, you’ll get there!