Ganesh Kendale
To increase the strength of the body, practicing butt exercises proves beneficial. By including it regularly in the routine, strength in glutes and hamstring muscles starts increasing.
The help of glutes muscles is taken for walking and running. Working while sitting in the same position throughout the day causes stiffness in the glutes muscles. Due to this, knee pain and lower back pain start increasing. To increase the strength of the body, practice of glute exercise proves beneficial. By including it regularly in the routine, strength in glutes and hamstring muscles starts increasing. Know 5 types of exercises to strengthen glute muscles (Glutes workout).
Shikha Singh, founder of Shixfitness and fitness expert, says that with the help of glute exercise, the cardiovascular system remains healthy and muscle strength starts increasing. There are three types of glute muscles, glute maximus, glute medius, and glute minimus. Of these, the glute maximus is the largest of the three. Acts as a rotator of the hip. It helps if you run or get up from a sitting chair. To strengthen it, include these 5 exercises in your routine.
For strong glutes, include these 5 types of exercises in your routine.
1 Romanian deadlift
Incorporate the Romanian deadlift into your fitness routine to strengthen your hamstring and glute muscles. This increases flexibility in the muscles and the extra calories stored in the body can be burned. To do this exercise, hold a dumbbell or bar on the ground in your hands and stand straight. Open the legs according to the hips and now bend the weight forward and place it on the ground near the feet. During this, keep the weight close to the body and try to keep the knees bent during the exercise.
2. Hip thrust
To maintain balance in the body, practice hip thrust exercise. With this, increasing back pain (back pain causes) can be reduced. Apart from this, it helps in increasing the strength of leg muscles. To do this exercise, rest your upper back on a bench. Now open your feet hip-width apart and rest them on the ground. Now place the bar on your pelvic bone and lift the bar high by lifting the pelvis. Squeeze the glutes as you rise upward and relax the body as you come down. During this exercise, keep the chin stuck to the neck.
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3. Cable kick back
Weakness of glutes proves to be the cause of leg pain. In such a situation, practicing cable kick back helps in removing pain and improving the posture of the body. To do this exercise, tie a cable to your ankle. Now stand facing the cable machine. Kick the bound ankle straight back at 90 degrees while bending the upper body slightly forward. During this, keep the other foot on the ground. This helps in strengthening the legs.
4 Sumo squats
Sumo squats increase flexibility in the body and help in burning excess fats accumulated in the body. To do this, maintain a gap between the legs by keeping the toes slightly outwards. Now lift the dumbbell up and lower it. During this, avoid touching the hips to the ground. Keep the dumbbell near the chest or hang it vertically in the middle and hold it downwards. Do squats while keeping your back straight during the exercise. Keep your knees outwards.
5. Donkey kick ups
Donkey kick ups are extremely beneficial for increasing muscle strength. This reduces the pain and strain in the legs. To do this, lie down on the ground on your stomach. Now stand with your hands resting on the ground and keep your knees on the ground. Coming to this position, lift the right leg upwards and keep the sole of the foot towards the ceiling. After practicing this exercise 20 times, move the right leg upwards.
