Photo Credit: Michael Santamaria
The glutes are the set of three muscles in your butt which work together to aid your stability, help you walk, bend, sit down, pick things up and power through your workouts. Strong glutes prevent injuries to other muscles and you should aim to work them up to three times a week.
We don’t think about it, but we can use every moment of the day to keep in shape. Here, personal trainer Eleonora Celada shows you 5 simple glutes exercises that you can incorporate into your daily life or your workout routine.
If you have to get something from the cupboard or put some things away, use it as an opportunity to strengthen your glutes. Keeping your core strong, put one foot on the chair, push on your heel and step up. Repeat with the other leg. Keep your eyes in front of you. Do 10-12 reps each side for 2 sets.
You can do this exercise before you sit down on the sofa. With your legs hip-width apart and heels pushing into the floor, slowly bend your knees until you reach a 90 degree angle. Keep your core muscles tight, your back straight and maintain the position for 2-3 seconds before returning to the starting position. Repeat 10-12 times for 2 sets.
Use a broom to aid your balance. Place the broom on your shoulders, behind your neck. If it is easier, you can hold 1 bottle of water on each side instead of the broom. Extend one leg in front of you and bend the knees. Keep your core strong as you go up and down. Repeat 10-12 times for 2 sets each side.
Lie down on the carpet and bend your knees towards the glutes, keeping your legs slightly apart. Point your heels on the floor. Slowly lift your bottom from the floor up and down. Repeat 10-12 times for 2 sets. You can put weight on your tummy as you do the exercise or hold weights with your arms extended in front of you.
Lie face down on the floor. Lift your upper body onto bent forearms, resting your weight on your forearms. Feet should be hip-width apart and elbows directly beneath your shoulders. Contract your abs to create a straight line underneath you and from the head to the heels. Hold the position for 15-20 seconds (beginners), but not more than 60 seconds. Repeat 3 times.
Eleonora Celada is an ex-professional swimmer, swimming coach and personal trainer. She has a Bachelor of Sports Science And Human Movement and lives between Melbourne and Milan. Follow her on Instagram @EleonoraCelada or email her at Trainer.firstname.lastname@example.org
Photo Credit: Michael Santamaria @Santamaria_photos
Michael Santamaria is an experienced photographer living in Melbourne and specialising in portraiture, modelling, product and family photography. If you are looking for someone to capture a perfect shot, visit his website.