6 Glute Exercises Strengthing Benefits For Toning Derriere

Inner Glute and Thigh Workout Tone Legs and Butt

Glute Exercises can tone and strengthen your gluteus muscles while toning your thigh lower extremities.  Prevent injury by strengthing your glutes helps to decrease your risk associated with lower back injury.  Targeted exercises including squats and the deadlift can aide in taking pressure off the low back. Studies indicate weak glute muscles may contribute to pulled muscles in your groin or hamstring.

Your glutes are the largest muscle group in the body working to stabilize your lumbar or low back area providing strength and stability to function normally.  Once your glute muscles become weak due to inactivity or injury the body loses strength in the lumbar area resulting in poor muscular function and tone.  Specific exercises can target the thigh and glute muscles effectively strengthening problem areas helping your muscles work at an optimal level with glute exercises.

Studies from the Department of Human Movement Science at the University of North Carlonia at Chapel Hill NC by Distefano indicates the best exercise for gluteus medius is side-lying hip abduction while the squat and the single limb deadlift lead to the greatest activation in the glutes (1.)

Maintain continued support stabilizing your pelvis muscles keeping the integrity of natural movement in the hip joints strengthening the glute muscle group.  There are there glute muscles that work together simultaneously including the gluteus minimus, gluteus medius, gluteus maximus that make up your glute muscles.  Strengthening your glute and thigh muscles enhances normal physical performance in sports activities while walking, jogging or exercising.  Watch the full video for an inner glute and thigh workout to tone and strengthen your derriere. No gym required.

Tips Glute Exercises

• Talk to your doctor before performing any exercise program to see if you are fit for exercise
• Find glute exercises that are beneficial for your needs
• Target glute exercises to tone, tighten, strengthen and build muscle
• Lose weight building lean muscle
• Warm up for 10 minutes before performing the exercise
• Perform each exercise for 20-30 repetitions 3-4 times per week

Glute Exercises For Toning and strengthing

Squats

Squats help build your leg muscles including your calves, hamstrings, and quadriceps strengthening the lower extremities.  Build lean muscle creating using squat glute exercises an anabolic environment providing the body with a precise synergy of hormonal, nutritional and metabolic activities.  Squat exercises provide wide muscle building resulting in improved upper and lower body strength,  Lose belly fat while performing squat exercises building lean muscle using 20-30 squat reputation targeting your quadriceps, hamstrings, and glutes.

How to do squats?

1.) Stand with your head facing forward and your chest held up and out

2.) Place your feet shoulder with apart or slightly wider.

3.) Sit back as if you are sitting in a chair.  Complete 20-30 repetitions 3 to 4 times per week

Leg Lifts

The benefits of leg lifts are enormous for building and strengthing the lower extremities and add support to your upper body.  This amazing exercise can be performed standing or laying down on a mat depending on your personal preference.  Target your lower abs and hip muscles using simple moves designed to improve muscle function while toning legs, hips, and thighs.  Each glute exercise targets a different area of your body.  Side leg lifts to target abductor muscles on the outside of your hips and the outer thighs proving strength and stability for normal physical activities.

How to perform Leg Lifts?

There are 2 methods for leg raises including standing or lying down.  Watch the video above for a full tutorial on standing leg lifts

Leg lifts lying down

1.) Lie on your back with legs straight and together.

2.) Place your hand’s palms down on the floor beside you.

3.) Raise your legs off the ground exhale as you go

4.) Keep your knees locked as you perform each repetition

5.) Hold each repetition for 30 seconds then lower your feet to the floor. Do 20-30 repetitions 3 to 4 times per week

Standing Leg Lifts

1.) Stand straight legs together  with good posture

2.) Starting with the right leg lift the leg to the side then back down Complete 20 to 30 repetitions. Repeat the same exercise on the left side 20 – 30 repetitions.

Inner Thigh Bridges

Inner thigh bridges are great glute exercises for toning it is also effective for toning the abdominal area working the rest of your core muscle groups including rectus abdominus, erector spine, hamstrings and abductors.  More advanced variation of the bridge exercise spread muscle tension a little bit more by working your hip flexors, obliques and hip flexors for improved strength.

If you want to lose thigh fat there are a few specific things you can do to improve the tone of your thighs.  Start by replacing bad food with healthy food alternatives consuming more vegetable then junk food.  You can also try mountain climber exercises or use a Precor elliptical machine at your local gym.  Exercising on the Precor machine for 20 -45 minutes is both beneficial for toning the entire lower body and provides an excellent cardiovascular workout.

Fire Hydrant Lifts

The fire hydrant lifts specifically target the outer glutes and core muscle group.  This is a fantastic exercise to tone and tighten your thighs and butt, strengthen hips and tone your core abdominal muscles.  Sculpt your glutes using fire hydrant exercises targeting the core, hips and glute area.

How to Perform Fire Hydrant Lifts?

1.) Start on all fours with hands directly under your shoulders on the mat and knees directly under your hips

2.) Keeping your knees bent to raise the right leg to the side until parallel to the floor then lower.  Do 20-30 repetitions on both sides of the left and right side of the body.  Tone and sculpt your glutes with this amazing exercise 4 times per week.

Advanced Glute Exercises

Glute exercises is considered one of the best methods for toning the derriere hips and thighs.  Building lean muscle can actually help the body burn more calories 24 hours per day even when your workout is complete.  Strengthening your glutes can enhance athletic performance and is essential for optimal tone. For a more advanced workout use ankle weights to create resistance and build muscle.

Ankle and wrist weights are available online or at your local sports retailer starting from 1 to 20 pounds.  It is important to go at your own pace in effort not to overexert yourself while using ankle or wrist weights while working out. Find a set of weights that is comfortable for your specific needs and fitness level for best benefit.

The best total glute and thigh workout is a simple method used to sculpt the glutes using exercises you can perform right at home.   Your glutes are responsible for physical functions the body performs on a regular basis.  Strengthening your glutes and lumber area is vital for maintaining good balance and stability during normal activities like walking, climbing steps or even sitting and standing upright.   When your glutes are strong your body responds positively to free flowing movements allowing you to be more physically fit with glute exercises.

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Patricia Lynn

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