As the largest muscle in your body, your glutes can really pay the price of sitting too long. And if your eating habits are less than great, you may find yourself unable to fit in your favorite pair of pants soon enough. But don't blame the dry cleaners. In reality, you know it’s time to get moving.
Working the glutes typically involves squats and lunges, but not everyone can do them for one reason or another (e.g. painful knees). And even if you can do them it’s good to change it up once in awhile.
That’s where these moves come in. They don’t require any equipment and are very knee friendly – but your glutes will definitely feel the burn!
Do them as part of your lower body workout 2 to 3 times a week.
Hip-ups
Lie on your back with your arms crossed over your chest, feet on the floor with knees bent. Lift your hips up off the ground by digging in your heels and raising up until your knees, hips and shoulders form a straight line. Pause at the top, squeezing your glutes and slowly return back down but do not rest at the bottom! Go right into your next rep. Go for 20 to 25 reps.
One leg hip-ups
Start in the same position as the hip-ups but keep one foot on the ground and raise the other leg up with your foot towards the ceiling. Keep it in this position throughout the entire sequence. Lift your hips off the ground by digging in your one heel and lifting up for 20 reps and then switch legs.
Squats
Assume your squat position, then return to standing, and repeat. Use your arms to counter the motion by bringing them up and bending the elbows, as shown in the GIF above. Try to keep your legs in a 90 degree angle at the "bottom" of the squat.
Try these a few times a week along with cardio and clean eating for gravity-defying glutes!