Shape-up Yourglutes With These 5 Equipment-free Exercises

Trending Articles
Typography

Have you been scrolling through celeb Instagram pages and wondering how you could ever get a butt like theirs? While, genetics do play a role it doesn’t mean you can’t sculpt your body with exercises. So, we have come up with hand-picked a few equipment-free exercises that can be done anywhere, anytime. We’ve tried them, now it’s your turn!

Single-leg Chair Squat

This is quite a challenging exercise since you will be balancing your body weight on one leg and do squats. However, having said that it is also one of the best exercises for your glutes. So, sweat it out if you want to tone your hips.

  • Sit on a chair and extend your arms straight out, parallel to the ground and shoulder-width apart. You could also interlock your fingers.
  • Now, slowly lift one leg off the ground, extend it in front of you with toes pointing to the ceiling.
  • With other foot firmly planted on the ground, lift yourself off the chair and hold the position for a second or two before sitting back on the chair.
  • Repeat on other leg.

 

Side lunges

Also known as lateral lunges, side lunges make for an excellent exercise for your legs and tends to also work on your glutes.

  • Take wide steps on either side and point your toes slightly outward.
  • Go down on one leg without your calf touching your butt while the other leg remains straight, with knees not bending at any point.
  • Shift weight to other leg.

You will feel your inner thighs taking the blow, but your glutes are getting worked too!

 

Jumping lunges

Slightly challenging, but with practice you will gain balance and be comfortable doing them in sets. Don’t lose hope if you don’t get it right the first few times. Persistence is the key.

  • Stand with your feet together and elbows bent at 90 degrees.
  • Lunge forward with one foot and jump straight up and switch legs midair so that you land on the other leg.
  • Do 10 sets on each leg.

Make sure you land softly. The front leg land on your heel and back leg on your toes. Do not at any point let your knees touch the ground. Easy?

 

Step-up with kickbacks

To do step-up with kickbacks try to get a step which is slightly higher so that it increases the difficulty level of the exercise. It is definitely going to tighten up your tail.

  • Start in a lunge position with one foot on the step and the other leg resting on the ball of your foot.
  • Lift the foot resting on the ground. Your body weight will shift on the other foot on the step.
  • Kick-back, hold leg for a second before you rest the same leg back on the floor. Do 10 reps on each leg.

The goal is not to do a kick-back rather one that makes your glutes contract.

 

Marching Hip Raise

This two-in-one exercise not only strengthens your glutes, but also your hamstrings.

  • Lie on your back with knees bent and feet firmly planted on the floor.
  • Lift your hips off the ground so that your shoulder, waist and knees are in a straight line.
  • Stay in the same position and lift one leg off the floor; hold for a second before returning the leg to the floor.
  • Repeat on the opposite leg.

Your core plays a crucial role in this exercise. Moreover, to get the most of the hip raise, push through the heel of your supporting toe (which is on the floor) instead of depending on toes for it.

 

These exercises fall under the beginner and intermediate category and like we promised, none of these require gym equipment. All you need is time and discipline to stick to your schedule. Will you rather not?

1 1 1 1 1 1 1 1 1 1 Rating 0.00 (0 Votes)




Sign up via our free email subscription service to receive notifications when new information is available.

Follow us on Facebook