Squats and lunges are a part of the best glute exercises for women along with the kick backs and knee on ankles. Work the glute muscles with these exercises to a shapely and firm back side.
The media attention that stars like Jennifer Lopez and Kim Kardashian get for their back side is an indicator of how important it is to get in shape. If you are wondering which are the best glute exercises for women, try the traditional squats and lunges as part of your weight training routine. For exercises without weights try the glute kickbacks and ankle on knee routines.
To shape your glutes you need to watch what you eat and exercise regularly. Lay off the ice cream and chocolates for a while. Also include some cardiovascular exercises in your routine to lose those excess fats around your thighs and waist. Adjust the treadmill for an incline walk and increase the difficult level and brisk walk for 15-20 minutes at least 5 days a week.
The gluteus minimus, gluteus medius and the gluteus maximus are the three main muscles which make up our back side. We need to work these muscles to get a firm and toned back side, but before you start working out, remember to do a warm up routine that includes the stair stepper or cycling for 5-7 minutes. Also get a measuring tape and note down the measurements of your back side so that you can mark your progress.
Squats
The squats are considered to be the king of all exercise cause they will give you a complete lower body workout. Grab a barbell from the squat rack just wider than shoulder width apart and rest it on your shoulders. Keep your feet shoulder width apart and make sure your toes are pointing slightly out. Push your hips back, bend your knees and inhale as you slowly go down. Keep your back arched and chest out, ensure that your knees don’t go ahead of your toes. Go down till your thighs are parallel to the floor. Now slowly exhale and come back up.
Lunges
Grab a bar off the squat rack and hold it slightly wider than shoulder width and place it on your shoulders. Stand straight and then place your right foot forward and go down by bending your left knee, make sure your left thigh is perpendicular to the floor and the right knee doesn’t go ahead of the right toe. Dig your right heel into the ground to come up and back, maintaining balance is very important. After you finish the desired reps with the right leg repeat the exercise with your left leg. Lunges are the best glute exercises for runners and must be made a part of your glute workout.
Glute Kickbacks
One of the most effective glute exercises without weights are the kickbacks. Get down into the dog position with your arm extended under your shoulders and thighs under your waist. This is your start position. Now lift your left leg off the ground so that your hamstring is in line with your back and your thigh is parallel to the floor. Hold this position for 1 count and lower your leg back down. Exhale as you lift your leg and inhale as you bring it down in a controlled movement. Repeat the action with your other leg. Glute kickbacks are among the best glute exercises, for both men and women.
Ankle on Knee
Lie down on your back on the floor and bend your knees to bring your feet closer to your buttocks. Now fold your left leg and place your left ankle on your right knee. With both your hands grab your right thigh and try to pull both legs towards your chest. Hold the position for 15-20 seconds while breathing normally. Repeat the motion by bending the right knee and placing the right ankle on the left knee.
These best glute exercises for women will help you work the glute muscles effectively and get shapely buttocks in quick time. Exercise regularly and eat right to get a desirable figure. Also remember to set realistic goals and time frames for your workout plans.
