Many individuals may be ignoring to take care of their butt or booty in their daily lives. The glutes are one of the vital muscle groups of your body and if you are able to train them well using the dumbbells, they can provide a host of benefits to you. These muscles actually support the movement of your hips, while also keeping your torso upright. Moreover, individuals can train their hips in such a way that they can extend the hips strong and help the body move forward, thereby helping improve their capacity for running or cycling at better speed and for a longer period of time. The fat cells present in the body of individuals are normally distributed all through the body.
Following are some of the exercises that individuals can perform to strengthen their buttocks.
1. Dumbbell Front Squat:
Dumbbell front squat is a fantastic variation of squats that individuals can include in their workout routine. This is one of the strength exercises that focuses on your glutes, hamstrings and quads muscles and helps you raise your body balance apart from keeping your core stable. Since your muscles such as the glutes, hamstrings and quads are strengthened by doing this workout, your speed and energy levels would also gain considerably by doing this workout regularly.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• Firstly, you can start by grabbing a set of dumbbells in your hands and keep them just ahead of the shoulders, while you stand up straight keeping your feet shoulder-width apart.
• After bracing yourself, breathe in heavily and upon keeping the torso strong, start lowering yourself into a squat by keeping your legs bent.
• You must lower yourself till your legs get into a position parallel to the ground and subsequently bring yourself up back on to the standing position.
• You have completed one rep.
You can try and do about 2-3 sets comprising of 6-8 reps each per set.
2. Dumbbell Side Lunge:
This is one of the remarkable exercises for your lower body that works your glutes, hamstrings and quadriceps muscles. Moreover, this exercise also works on your thigh muscles. As you perform the movement sideways, your thigh muscles get activated, apart from your body attaining proper stability as well as balance.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• First, you can start off by firmly holding a pair of dumbbells in your hands and keep your feet hip width apart.
• You can allow the dumbbells to hang at the bottom near your thighs.
• You can keep your knees bent a little, while your upper body and head is kept up straight.
• Now, you can take a larger step on to your side, while bending your knee joint, till it gets into a position parallel to the floor. Your other foot must not move at all.
• You have to try and keep your body in proper balance, while your feet are kept in a parallel position.
• One of the legs would be automatically fully stretched out.
• You can apply pressure on the heel of the leg that remains bent and drive yourself back upwards.
• The leg that is in a bent position can be pulled back once again.
• You have completed one rep.
You can try and do about 2-3 sets comprising of 10 reps each on both sides.
3. Suitcase Squat:
This is one of the exercises that can be done by individuals for strengthening the muscles present in your core as well as the hamstrings and quadriceps.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• Start by firmly holding on to a set of dumbbells on both your hands and stand straight by keeping your feet shoulder width apart.
• You can start to get into a squat position by moving down till your thighs get into a position parallel to the ground.
• You can keep one of your arms extended, while the other arm can be used to balance your position.
• You can return to the standing position, while keeping your knees bent a little.
• You have completed one rep.
You can try and do about 2 sets comprising of 6-8 reps each on both sides. You can also rest for a minute or two in between each set.
4. Weighted Glute Bridge:
This is one of the complex exercises that engage your glutes, apart from the lower back portion of your body. It actually helps individuals to improve the strength in their buttocks and help in relieving them from any back pain. Moreover, it will also help individuals to improve their strength and performance, apart from helping them attain a proper body posture.
Equipment Required:
• A Dumbbell
How to do this exercise?
• Start by holding firmly on to a dumbbell, preferably of a lighter weight.
• You can now start lying on to your back and keep your knees in a bent position.
• You must place your feet flat on to the ground.
• You must now bring the dumbbell just under your belly button and a little over your hip bones. The dumbbell must be kept in the same position using both your hands so that it is prevented from being in motion.
• You must lift your hips upwards to the top, while keeping your abs tensed. Your buttocks must be kept squeezed.
• You can try and hold on for a few seconds so that your spine does not round and the hips aren’t sagged, while your abs and butt muscles are kept engaged.
• You can again lower back on to the ground.
• You have completed one rep.
You can try and do about 2-3 sets comprising of about 8-10 reps each.
Image Source: www.self.com
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
