Glute strengthening exercises with ankle weights

Here’s a little session to activate your buttocks a little bit 😁

We use versatile ankle and wrist weights bought at Decathlon, however we are able to additionally make these weights ourselves: a packet of rice or dried beans, a shawl or a protracted sock that we tie across the ankle. and presto, let’s go!

And you’ll after all do the workout routines with out weights in case you are a newbie. And sure, no excuse! 😄

The session targets the glutes utilizing not solely the gluteus maximus, but additionally the gluteus medius and the gluteus minimus. You should utilize 2-3 kg weights on every ankle and do 15-20 repetitions per train, making an attempt to carry out all actions as managed as attainable.

	Again lunge and knee elevate Works the glutes in addition to the abs as a bonus.
	Horizontal step We attempt to hold the left leg straight and locked, and we press on the suitable heel and on the suitable thigh with the arms to propel your self ahead utilizing the suitable buttocks as a way to arrive in a horizontal place with the left leg within the air. Go down slowly and we begin once more.
	Hip elevate and abduction Raise the hips whereas retaining the physique straight whereas opening the suitable leg. The ft stay “glued” collectively.
	Abduction and spherical leg within the air Mendacity on the bottom, legs bent, knees on the bottom and ft within the air, we “open” the leg, lengthen it, then “shut” it within the preliminary place.
	“The canine who pees” Hold the knee bent at 90 levels, and attempt to elevate the knee to the facet on the hips, then slowly decrease it again to the beginning place, with out squirming or twisting the again.
	Extension of the leg flexed to the ground You lie in your abdomen, your arms at your sides or your brow resting in your arms. One leg is lifted in order that the knee is perpendicular to the bottom. We contract the glutes and push the only of the foot in the direction of the ceiling, as excessive as attainable. We return down and we begin once more.

You are able to do these 6 workout routines one after the opposite on the suitable leg first, then repeat the identical workout routines with the left leg. Ideally, the whole sequence of 6 workout routines is carried out 2 to three occasions on all sides. Go, braveness, there may be about 20 min! 😉