Better glutes for the New Year. Try these 5 exercises at home

Better glutes for the New Year. Try doing these 5 exercises at home

In a couple weeks, you’ll tighten your muscles and look perfect in any outfit.

New Year’s Eve is coming up, which means corporate parties and other meetings are coming up. On them you want to look perfect. Makeup, hairstyle and a beautiful outfit are important, but it all looks better on a healthy and fit body. There’s not much time left, but there is time. So it’s time to get started!

Utbildare i världsklass

Unfortunately, gaining muscle mass is not a quick process, and it is impossible to “pump up” the lagging groups quickly. But you can improve muscle tone, which will visually make your buttocks firmer and more attractive.

Together with Anna we have prepared a good set of exercises for gluteal muscles, which will tighten them for the main holiday of the year.

Romanian pull

Teknik

• Stand up, place your feet at the width of the pelvis, take in your hands any weights (bodybar, barbell, dumbbells or even books or water bottles).
• As you inhale, slowly draw your pelvis back, tilting your body forward.
• Your hands should come down to the middle of your shins.
• As you exhale, return to the starting position.
• It is important to keep your back straight during the exercise.

Back lunges

Teknik

• Stand up, put your feet together.
• As you inhale, take a wide step back with one leg. Bend the knee of the working leg to an angle of 90°.
• As you exhale, straighten up and bring your legs back to the starting position.
• For better effect, take any weight in your hands.

Glutealbrygga

Teknik

• Lie on the floor, legs bent at the knees, feet rest on the floor.
• As you exhale, lift your pelvis as high as possible above the floor, squeezing your buttocks at the extreme point.
• As you inhale, return to the starting position.
• To make the task more difficult, rest only one leg or add weights to the pelvic area.

Hip extension with a fitness rubber band

Teknik

• Fix the rubber band around the hips, just above the knee.
• Bend your legs slightly at the knees and place your feet at the width of the pelvis.
• As you exhale, move one leg to the side, stretching the elastic band.
• As you inhale, return to the starting position.

Hip extension

Teknik

• Stand on all fours, evenly distribute your weight on your knees and palms.
• As you exhale, lift one bent leg in the knee above the floor so that the heel looks at the ceiling.
• As you exhale, return the leg to the starting position.
• During the exercise, keep your back straight, do not fall in the lumbar region, and tighten the abdomen.

For results, exercises should be varied and regular – three times a week for 40-60 minutes. It is also important to pay attention to nutrition: connect more protein foods and vegetables, removing products harmful to the figure.

The clock has not yet struck midnight, which means that there is still time to put on a sports uniform and get busy with your body.