Even though it is difficult to localize weight loss around the hips, building muscle along with overall weight loss can give you those well-defined glutes you’re after. So, stick around to know which exercises can help you with these goals.
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Squats: 3 major muscles found in the butt area are known as gluteus maximus, gluteus minimus, and gluteus medius.
Lateral lunges: A variation of the forward lunge, it focuses on the hip area and thighs. A lateral lunge works on gluteus medius, which is essentially responsible for stabilizing the hip joint.
Fire hydrants: With your palms on the floor, get on your hands and knees. Make sure your knees and feet are hip-width apart.
Dumbbell Pistol Squat: To do dumbbell pistol squats, hold an upright dumbbell in both hands. While keeping it close to your chest as you are standing, raise one foot an inch or two off the floor. At this point, bend your knees and hips a little.
Banded Walk: To do this, you need to bend your knees and widen your stance while keeping the exercise band around your ankles. With the band around your ankles, start walking to the side. Make sure your feet don’t touch either.
High-Intesity-Interval-training (HIIT): No intensive exercise guide would be complete without a chapter on Cardio. High-intensity interval training, also known as HIIT, is a cardio workout that alternates between short bursts of intense exercises and small resting periods.
Weighed Step-ups: It is an all-in-one workout exercise for your lower body. By putting quadricep muscles in front to work it makes them considerably stronger. In most workouts, this poor muscle barely gets the attention it deserves.
Side-Lying leg raise: As per the National Institute of Aging, the side-lying leg raise is a perfect way to strengthen your lower body muscles. Plus, being an isolation exercise, it also tones your butt muscles.
Jump squats: This is actually an advanced plyometric exercise. It combines a very basic squat with a jump to power up the training.
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