5 Effective Exercises That Will Build up Your Glutes, Improve Your Posture & Burn Fat !

Those with sedentary lifestyle are often faced with problems with their gluteal muscles, since they can become sore and atrophied. These muscles support the spine, stabilize the pelvis, and optimize the legs’ strength.

If you strengthen your glutes, you will enhance the strength of your body and posture. With this, you would be able to do high-intensity exercises and activities, so you would run and do other sports much more easily.

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Furthermore, you will prevent possible injuries if your glutes are strengthened. Your body will be strong, and your buttocks firm.

All these benefits are achievable with the following 5 exercises which will take just 15 minutes of your day. Do them couple of days a week.

These exercises will build up your gluteus minimus, gluteus maximus, and gluteus medius muscle.

1. Weighted Bridge
Lay on the ground, and bent your knees with your feet flat on the ground.
Place your feet in a parallel position to your knees, a little more than a hip’s width.
Put a light dumbbell on your hips and start raising them of the ground.
While raising the dumbbell, tighten your glutes, thighs, and abs (beginners can first try without the dumbbell).

Then, lower your body to the starting position, but make sure your hips are still above the ground. Do this 15 times in three sets.

2. Lunges
While standing, spread your legs at hip’s width. Step forward with the right leg and bend the knee at 90 degrees. Remain in this position for 5seconds. Pull your leg back to the initial position, and do the same thing with your left leg. Do three sets of this exercise with 10 to 20 repetitions.

Continue on the Following page to see more exercises…

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