Ladies: 3 Gym-Friendly Exercises to Develop Your Glutes
The first exercise is called “Ladies” because it involves three sets of squats with light weights. You will perform these exercises twice a week. The second exercise is called “3G’s”. It consists of three sets of each leg press exercise (leg extensions).
These are performed once a week. The third exercise is called “5G’s” which consist of five sets of each leg curl exercise (leg curls). These are performed twice a week.
These exercises work your glutes very well and they help you develop strong muscles. They also increase your flexibility and strength. If you want to improve your health, then these exercises are essential for you.
So why not try them?
You may even get stronger than before!
The best thing about these exercises is that you do not need any equipment. All you have to do is go out and start doing them. Just follow the instructions carefully and you will be able to perform all three exercises every day without fail.
As for the other two exercises, they are pretty much self-explanatory. All you have to do is lie on a comfortable surface and relax!
These three exercises can be done by anyone. Remember, however, that you must always warm up before doing these exercises. If you feel any pain or discomfort while doing the exercises, then you should stop and consult a doctor immediately. It is also a good idea to consult a doctor before doing the exercises if you haven’t worked out in quite some time.
Speaking of doctors, these exercises can actually improve your health and lower your chances of getting injured. They can also be used to recover from an injury. These exercises can keep your heart healthy, improve blood circulation, and strengthen your core muscles. This will prevent back problems and other issues that affect your glutes!
The community loves these three glute exercises. There is no doubt that they are changing people’s lives! Many people who have done these exercises have seen and felt a huge difference in the way their bodies look. In fact, these exercises can significantly improve the strength, endurance, and performance of the butt muscles!
This is one of the best ways to shape your glute muscles. These three exercises are incredible and they are going to change your life!
So what are you waiting for?
Get started on them right now!
Lying Clam Exercise
The first exercise is called the “lying clam”. Lie on your side and bend your knees. Place one arm under your head for support. Now lift your knee as high as you can.
Try to touch your elbow to your knee. Hold this pose for a couple of seconds and then do it again. You can also lift your upper leg a little higher than your bottom leg in order to make the exercise more challenging. You will need to do this exercise three times a week.
The second exercise is called the “cat-camel”. First of all lie on your stomach. Place your hands at your side and keep your legs straight. Now move your hip up and down to make it look like you are gently undulating.
In other words, you are making the motion of a cat’s back. Hold this pose for about one minute. Now move your waist forward and backward in order to make it resemble the movement of a camel’s hump. Make sure that you are only moving your waist and your legs are stationary. Hold this pose for about one minute as well. Repeat this process once more to complete one set of exercise.
The next time you do this exercise, hold each pose for about 60 seconds. The next time, hold each pose for about 80 seconds. The next time, hold each pose for about 40 seconds. The next time, hold each pose for about 20 seconds.
Lastly, the next time, hold each pose for about 10 seconds. After this, you will be doing this exercise once a week. Make sure to increase the time you spend on this exercise slowly in order to avoid injuries.
The last exercise is called the “superman”. Lie on your stomach and make your body into a stretch position. Make sure to keep your legs, back, and arms straight. Hold this position for about 30 seconds.
This is one set. Do 5 sets of this exercise once a week. However, the first time you do this exercise, you should only do it for about 10 seconds so you don’t overdo it. Each week, add five more seconds to the time you spend doing this exercise until you are doing it for 30 seconds straight.
These exercises are proven to strengthen your glutes, improve the size of your glutes, and prevent any sort of back pain. So get started on these exercises today and enjoy the benefits!
Sources & references used in this article:
The effects of detraining and retraining periods on fat-mass and fat-free mass in elite male soccer players by …, FY Nakamura, V Di Salvo, A Mendez-Villanueva – PeerJ, 2019 – peerj.com