The glutes, hips & thighs lie among the most important, powerful, and major muscle groups in your body. The lower body has the biggest muscle of your body- the gluteus maximus. Strengthening your lower body not only enhances your body shape but also improves your athletic performance, posture and makes daily tasks such as jogging, swimming easier. Following are the workouts that you should perform after getting in your workout shorts.
Start this workout by getting on your hands & knees. For working out your glutes the primary thing that you should do is activating this core by pulling your navel in towards your spine for stabilizing. Then brace your abs like someone is about to throw a punch at you. Hold the torso straight upright as if a ruler has been along your spine & across the hips. Then lift your one leg. By bending your knee out at a side & up as easily possible. Make sure you do keep your torso still and do not rotate it. Hold the position for 5-10 secs, by firming your gluteus Medius. Repeat the move 5 to 10 times for each leg. For increasing the intensity, perform it with your leg stretched straight then bending.
It is a resistance workout that strengthens the lower body by targeting your hamstrings, glutes, and calves. When performed at different angles, it serves as a functional movement. Which works on your muscles in a way that makes everyday moves easier. After getting into your workout shorts start this workout by standing tall straight. Then move your leg forward until one leg is fully bent at an angle of 90-degree. Make sure the rear knee remains parallel with the floor & the front knee isn’t stretched beyond the toes. Then start lifting the lunging leg back to the returning position from where you started. Do the same exercise for 10-12 reps with one leg.
Start this workout by going down on your hands & knees with abs pulled inside your belly towards your spine. Move your one leg by bending it at your knee at your back and gently lift your heel towards the roof. Make sure you actively squeeze your glutes as you stabilize your torso. Hold the position for 5 to 10 seconds & repeat the workout 5-10 times with each leg. If you develop cramps in the hamstring by performing these, shake it & stretch let the knee straight till you wake up to your glutes.
Hip Extension with resistance band
This workout helps in making your everyday activities easier. This move uses a light- to the medium-resistance band. You can use a longer band and loop it around a pole for aiding stability. Start this workout by making a Loop of the resistance band around one ankle. Align your whole body in a straight line while pulling the working leg at your back as far as possible. But make sure you keep the leg straight & spine stationary. Then return slowly to the starting position. Complete around 12 reps with each leg, and repeat with the other. Do 3 sets for each side.
The Romanian Deadlift
This workout works effectively for the posterior muscle chain & it is a good exercise that engages your glutes, improves mobility, strengthens your hamstring and lower back while providing postural support. Start this workout by hinging your hips muscles as you do in squats, but do not bend your knees far. Then push the hips back by keeping your spine straight & abs braced. Start going down by keeping your spine straight as far as possible. The moment you feel a stretch in your hamstrings, drive them up leading with your chest. Perform three sets of 10 to 15 reps. You can also hold dumbbells for adding more challenge.
Bulgarian Split Squat
Start this workout by holding a bar at the backs of your shoulders like you are doing a squat.
Then rest your left foot top on a chair or bench behind you in a way that the knee is bent at an angle of 90 degrees. Start bending your hips & right knee for lowering your body till your rear knee touches the ground. Make sure you hold the torso upright. Perform 2 sets of 10-12 reps.