Bring Your Butt In Shape With These Fun and Simple Steps

Efficient exercises can help you to restore and strengthen the gluteal muscles.

Here they are:

1.Heel Press to Floor

Lay on your back,bend your knees and put your feet flat on the floor in one line with the hips, knees, and ankles.

Then press your heel to the floor and start contraction at the buttocks. one side at a time .

2.Pelvic Curls

– engage the buttocks ,bring the pubic bone to the sky and continue to roll up sequentially through your spine onto your shoulders

Don’t tense up your shoulders and neck and just carefully roll down to the starting position from the top of the spine.

3.Combining the Pattern

Put one leg up on a step,opposite arm is forward and your hips, knees, and ankles are aligned .

Next,press down into the heel of the lead leg, step up to balance and move the rear leg forward at 90 degrees.For balance switch your arms naturally .

Finally send the leg to the starting position and then repeat while switching sides.

4.Lunges

Start by stepping out with one leg your knees bend at 90 degree angles ,your hands behind your head and your torso vertical.

Next back heel will lift and the back knee will lower until it touches the floor and keep the knees in line with the hips and ankles.

Finally press down the front heel to re-engage the buttocks and to return to the starting position. Repeat and then switch sides.

5.Deadlift

Stand,put the arches of your feet lined up with the outside of your hips,your hands behind the head and make “corkscrew” action.

Next, straight your hips behind you and continue to send the them back in space, using this hip hinge, maintain the torso in one place so you eventually become parallel to the floor in a flat back position.

Now with pressing the hips forward bring the torso back to the upright starting position.

This 5 workouts will make your gluteus amazing.

Source: http://grabyourhealthy.com/