The glutes are a key focus area for both men and women. They help improve posture, prevent the risk of injury and enhance your athletic performance. But what about women particularly? How do glute workouts help them deal with their certain health concerns?
First of all, the glutes are a supportive muscle and any weakness in this area can cause back pain. Women can be more vulnerable to back pain, especially after going through menopause, so keeping your glutes strong can reduce such concerns. Many women experience hip, pelvic and back pain throughout their pregnancy. Strong glutes can help reduce this by stabilizing the sacroiliac joints located in the pelvis, thereby preventing lumbar extension and helping reduce the excessive use of the lower back. Glute workouts also protect joints that are more prone to osteoarthritis after menopause. Healthy glutes keep the thigh bone in a centered position during hip extensions, decreasing the risk of hip pain. They also stop the knees from coming in towards each other, which can often lead to knee issues.
Above all, glute workouts are a great way to get those shapely, firmer butts.
After going through the benefits of glute workouts, you must be eager to get started with them right away.
Here we have come up with top glue workouts you can do at the gym for those healthy and shaped booties.
With the bar resting on your back shoulder muscles, remove it from the rack. Step back two steps and then stand with your feet shoulder-width apart and your toes pointed slightly outward. As you “sit” back and down as if aiming for a chair, keep your spine straight by focusing on a location on the floor about two metres in front of you. Drop till your knee is beneath your hip crease. As you drive back up, put all of your weight on your heels.
Glute Activation Lunges:
Stand with your feet shoulder-width apart. Take a huge step diagonally forward with your right leg, crossing in front of your left. Bend your knees and lower your hips toward the floor while maintaining a straight back until your right leg is 90 degrees bent. Back away to begin. the other leg, and repeat. A rep is one. Do two sets of 10 to 15 reps once or twice each week.
Put your left foot elevated on a bench behind you and place your right foot forward to form a split stance. Hold a dumbbell in front of your chest while keeping your elbows close to your torso. Take a deep breath in and lower your left knee, which is your back knee, toward the floor while keeping your posture upright. Breathe out and stamp the right foot (front foot) into the ground to return to the beginning posture. After ten repetitions, switch legs. There should be three sets for each leg.
Once more, take a split stance with the right foot front and the left foot back. Move your feet in a downward lunge, push off the ground, and then swiftly jump up. Complete a total of 16 repetitions, switching legs each time. Total of three sets with a short break in between.
Front Squats with Dumbbells:
Stand tall with the feet slightly wider than hip distance apart and a dumbbell on the front edge of each shoulder. Breathe in and contract your abdominal muscles as you put your weight back onto your heels and bend at the hips, knees, and ankles. Driving the hips back and maintaining a raised chest while squatting down. To go back to standing, exhale and push your feet firmly into the ground while straightening your legs. Complete 10 reps, rest and repeat for a total of two to three sets.
So these are some of the glute workouts for women. While these are easy to perform, it is better if you do them under the guidance of a trainer. At Life n Fitness gym and Yoga studio, we offer a range of fitness classes specially tailored for women instructed by experienced and certified coaches. Get in touch now!