You want a gorgeous, firm behind but you can’t do squats? Even though nothing can compare to squats and the benefits they provide for the whole body, there is still a solution.
There are many benefits of having strong glutes, such as improved posture and increased overall strength, as well as burning a lot of fat around the clock. But perhaps the best one is achieving a perfectly rounded, sexy gravity-defying behind all women dream of.
If you perform it three or four times a week, this 15-minute workout routine will strengthen your glutes in no time, so add it to your regular training and watch your glutes get toned.
Lie down on a flat bench on your stomach and let your legs hang from the bench. At the same time, raise one leg up while lowering the other down. Keep on alternating between the legs without pausing in between.
Side leg lifts
Lie on your right side and lift the left leg up as high as you can, then slowly lower it down. Switch to the other side and do the same with your other leg. Keep on alternating for as long as you can.
Stand with feet significantly wider than shoulder width. Turn the right foot out to the side with the toe off the floor. Keeping the right leg straight, lower yourself down into a squat by moving all the weight on the left side and bending the left knee. Both heels should be firmly placed on the floor and the back should be kept straight all throughout the movement. Get as low as you can, then return to the original position and repeat with the other leg. Perform as many repetitions as you can.
Lie down on your back with your knees bent and feet firmly planted on the floor. Raise your hips as high as you can, squeezing the glutes. You should be touching the floor only with the head, shoulders and feet. Repeat.
Kneel down on all fours with your knees directly under your hips and hands directly below your shoulders. Keep the back straight. Maintaining the knee bent at a 90 degree angle, raise your right leg out to the side until your thigh is parallel to the floor. Slowly return to the starting position and repeat on the other side. Perform desired number of reps, then switch legs.
Position your legs about two shoulder widths apart with toes pointing forward. Keeping the back straight, squat down until your thighs are parallel to the floor. In the final position, your knees should be pointing out to the side and the hips should remain forward. Hold the position for 30 seconds.
Lunge forward with the left leg until the left knee gets bent at a 90 degrees angle, directly over the ankle and the right knee is pointing toward the floor. Then jump up, switch legs in midair and land with the right leg in a forward lunge. Repeat with other leg. Repeat as many times as you can.
Grab a pair of dumbbells and hold them at arm’s length at both sides. Stand in front of a bench/step, place your right foot on it and push your body up until you’re standing on your left leg on the bench/step, keeping the right foot elevated. Return to the starting position and switch legs. Repeat as long as you can.