Glute Exercises Boost Fitness
Glute exercises benefit athletic performance by combining stretching with relaxation exercises used as a total body workout. Glutes help control the movement of the pelvis, hips, and torso function to support the body. Back pain is one of the most common ailments in the United States as four out of five people living in the US will suffer from it at some point in their life. Stretching seems to help alleviate pain conditioning muscles throughout a series of exercises designed to reduce muscle tension. People who practice yoga 2-3 times per week increase their metabolism managing weight effectively reduce stress balance and emotional wellbeing Yoga exercise has become popular among people worldwide for a variety of reasons exercising to a sequence of poses designed to build lean muscle while losing body fat. According to the National Institute of Health, recommendations exercise guidelines for Adults between the ages 19-64 suggest two types of exercises including aerobic and strength exercises to stay fit.
Workout a minimum of 150 minutes of cardio exercise moderate aerobic physical activity or 75 minutes of vigorous physical activity each week or a combination of moderate to intense cardio exercise each week. Aerobic exercise also termed cardio exercise refers to any physical exercise intense enough to enable carbohydrates to turn into energy in the body burning calories effectively. Among the health benefits of regular cardio exercise include improving mental health by reducing stress lowering the incidence of depression reducing resting heart rate, known as aerobic conditioning. Walking once per day for 30-60 minutes is an excellent glutes exercise that can tone your hamstrings, calves, and core abdominal area. Walking is considered a low-impact workout that can be intensified by walking uphill or walking for longer durations of time at 3mph.
Health benefits of regular cardio exercise include improving mental attitude reducing stress results in lowering the incidence of depression reducing resting heart rate, known as aerobic conditioning. Walking once per day for 30-60 minutes can improve blood circulation efficiency reducing blood pressure and increasing the total number of red blood cells responsible for transporting oxygen throughout the body. Regular cardio exercise enlarges the heart muscle resulting in strengthening to improve pumping efficiency increasing physical endurance. Exercise recommendations include a full physical exam before starting any new exercise program to see if you are fit for exercise.
Perform cardio exercise at your own pace low or high intensity Get moving to increase physical fitness losing weight one pound at a time. High impact cardio activity including walking, jogging, or jumping rope stimulates bone growth helping to reduce osteoporosis in men and women. In addition to enormous health benefits, regular cardio exercise is known to promote physical endurance it improves the ability of muscles to use fats while exercising. Elliptical training is especially effective for toning the entire body exercising at your own pace build lean muscle in your glutes, hamstrings, claves thighs, and core.
3 Top Glute Exercises
Glute exercises strengthen your entire lower body performing squats designed to build lean muscle in the quadriceps, hamstrings, glutes responsible for every move you make. Perform 15-20 standing squat repetitions per set 4-5 times per week to tone and strengthen muscles defining your glutes. Perform squats in a standing position with feet hip-distance apart. Squat down as if you are sitting in a chair then return to a standing position. Intensify glute exercises increasing standing squats 20-30 repetitions per set while holding a 10-pound weight in each hand 4-5 times per week to tone and strengthen muscles defining your glutes.
Bridge pose can significantly tone your glues in just a few minutes per day. The pelvic tilt is a classic exercise designed to target the glutes, low back, and hamstrings. This pose is perfect for anyone who is suffering from back pain and discomfort as well as building lean muscle. Isolating the glutes as you thrust the pelvis forward in an isometric move. Start by lying down on your mat with your knees slightly bent hip-distance apart. Slowly raise your pelvis off the floor then lower your glutes almost until you reach the matt. Repeat this exercise 10 -20 or even 30 repetitions tightening your core with each repetition. Modify this exercise if you are a beginner by not extending your pelvis too high. This exercise uses both targeted and explosive movements to strengthen the glutes and build muscle. Work at your own pace and soon you will see the results you want.
Back kick is an easy glutes exercise anyone can perform on a mat to tone and strengthen the gluteus area the three muscles of the buttock which moves the thigh muscles. This exercise makes developing your glutes a breeze. Get down on your hands and knees, pull your right knee into your chest and then flex your right foot as your lift your leg up behind you. Do 10 to 20 repetitions and then switch legs and do the left side. This is a targeted move that will build muscle, strength, and stability in your glutes and hamstrings. You want to increase your resistance you can use ankle weights 3 to 5 pounds on each ankle. This added weight will build more endurance and strength. Go at your own pace when doing any physical activity to prevent injury.
Best total glute and thigh workout includes a wide variety of exercises designed to tone the glute area combined with core exercises benefits posture and physical performance. Abdominal core exercises are designed to tone the abs, improve balance, stability in all physical activities. Workout using abdominal exercises to strengthen and train your muscles in your pelvis, lower back, hips and abdomen to work in harmony increasing good posture for better physical performance. Improve postural balance using several core workouts designed to enhance abdominal muscle strength and flexibility performed a few times per week to achieve noticeable results.
Strengthen the core area focus on tightening the transverse abdominis the deepest abdominal muscle you can feel contracting while exercising. According to The American Council of Exercise tighten your abdominal muscles to protect your spine is the most effective ab exercise to tone and strengthen. Sitting in an upright position pull the abdomen back toward the spine hold the position for 5 seconds and release. Repeat the exercise for 20-30 repetitions 4 times per week while sitting in a chair or watching tv to strengthen core muscles. Several core exercises can be performed for beginners or advanced levels to target core muscle groups including trunk rotations, reverse crunches, and Glute Bridge to tone the abs, but hips, and thighs.
Cheers!
Patricia Lynn
Photo by bruce mars on Unsplash
