All About the Booty

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From Fit with Deniza

More info can be found at FITWITHDENIZA.com

ACTIVATING THE GLUTES IS CRUCIAL IF YOU WANT TO INCREASE THE SIZE OR LIFT YOUR GLUTES!

More than that, doing heavy exercises like Squats and Deadlifts can be very dangerous if your glutes are not firing properly. The gluteal muscles are the biggest muscle group in our body. Together with the core they protect your spine and joints and stabilize our body.

A balanced workout routine should focus on strengthening and activating the glutes, core and back muscles and stretching the front part of our body: The quadriceps, hip flexor and pectoral (chest) muscles, as those get tight from sitting all day.

HERE IS WHAT YOU WILL DO BEFORE EACH WORKOUT:

Before each workout, may it be strength training, cardio or maybe just abs exercises, do this Glute Activation Workout. You can certainly perform other exercises, change the order, add ankle weights and resistance band to make this as challenging as you like.

 

WORKOUT INSTRUCTIONS:

Complete all exercises for 20 repetitions each, back to back with no rest. After you have completed 1 round,rest for 30 seconds and repeat. You should do at least 2 rounds. 

  • Glute Bridge bilateral and Single-legged

Bodyweight Glute Bridge

 

  • Side Lying Leg Raises or Side Clam:

Side Lying Leg Raises

Side Claim

  • Donkey Kicks

Donkey Kicks

  • Fire Hydrants with Resistance Bands

Fire Hydrants