Quick workout for beautiful glutes. 5 cool basic exercises

Perfect buttocks and tight legs are the dream of many girls. And to start making it a reality, you need to train regularly. If you are new to sports and are just planning to start training, try our short workout. It can be your first step to a dream body.

Eugenia Levitan

fitness trainer, blogger

This workout can be done both outdoors and at home. It will take only five minutes.

To perform the exercises, you will need small weights. If you don’t have dumbbells, take 1.5 liter bottles and just fill them with water.

Squat with a step to the side

التقنية

• Stand up straight, take the weights in your hands and fix them in front of you.
• Take a wide step to the right side and perform a squat. Knees bend to an angle of 90 degrees. Keep your back straight.
• Return to the starting position and then repeat the movement to the left.
• Alternate legs while performing.

Work for 45 seconds and then rest for 15.

Curtsy

التقنية

• Stand up straight and hold a weight in each hand.
• Take a step crosswise back and go into a squat so that both knees bend at right angles. The knee of the working leg does not extend beyond the toe.
• Return to the starting position, repeat on the other side.

Work for 45 seconds and then rest for 15.

Gluteal bridge

التقنية

• Lie down on the mat, legs bent at the knees. Put the weights on your abdomen and fix them with your hands.
• Raise the pelvis up, at the top point first spread the knees apart, then bring them together.
• Return to the starting position and repeat the exercise.

Work for 45 seconds and then rest for 15.

Leg swings up

التقنية

• Stand on all fours with a rest on your elbows.
• With your right leg bent at the knee, lift it up and lower it down without touching the floor with your knee.
• Repeat from the beginning. Work slowly.

Do 30 seconds on each leg, rest between approaches – 15 seconds.

Hip extension to the side

التقنية

• Stand on all fours with a rest on your elbows.
• Move your right leg sideways and upwards.
• Return to the starting position and repeat the movement from the beginning. Work slowly, without jerking.

Do 30 seconds for each leg. Rest between approaches – 15 seconds.

Training is over. Detailed performance of exercises and comments Eugenia see in the video.

The five-minute workout is over, and if you are a beginner, this is enough to start with. If you feel strong, do five such circles. But remember, you will need a lot of time for more serious results. A dream body is first and foremost a lot of work. And not only in the gym, but also on your diet.