The gym might be closed, but you can still get your body moving! Join fitness instructor Jeremy Park and In The Know for an at-home workout that will get your heart pumping and have sweat flying in your living room — not to mention, get your muscles toned and tight.
Your glutes, aka the set of muscles that make up your butt, are your body’s largest and most powerful muscle group. You use them for pretty much everything you do, from standing up in the morning to walking down the street.
By doing exercises that specifically target your glutes, you’ll make regular and athletic activities easier by increasing your endurance and power. Not to mention, strong glutes can help prevent pain in your hips and lower back.
So, give your glutes a little TLC, and try this at-home booty building workout. It’s only six moves, and all you need is a chair (or your couch!) to get it done.
1. Air Squats (3 sets, 25 reps)
This is your basic squat. Start by standing tall, then bend your knees while keeping your back straight, chest lifted and booty back. Your knees should be slightly pointed outwards and be in line with your toes, but be sure to not go past them. Then, squeeze your glutes to stand up and repeat.
2. Bulgarian Split Squat (3 sets, 12 reps on each leg)
Standing tall, put one leg on a chair a few feet behind you. Then, drop your hips to bend into a lunge. Your front leg on the floor should bend to make a 90 degree angle. (If you’re having trouble balancing, try squeezing your abs and staring at something in front of you.)
3. Elevated Hip Thrusts (4 sets, 12 reps on each leg)
Lay flat on your back on the floor, and place both legs on a chair in front of you. Bend one leg (while keeping the other one straight) and then use your glutes and hamstrings to lift up into a bridge position. Lower your body back down and repeat.
4. Lateral Squats (3 sets, 12 reps)
Stand tall, and spread your feet wide with your toes and knees pointed just slightly outwards. Bend one leg to squat, keeping the other leg straight. Then, while staying low, shift your weight to the other side and bend the opposite leg.
5. Kickbacks (4 sets, 15 reps on each leg)
With your hands and knees on the floor, kick one leg back behind you, then bend it back in. When you bring your knee in, keep it about an inch off the floor — don’t place it back on the floor until you’re done with the set. To make sure you feel this in your glutes, engage your abs to keep yourself from arching your back, and keep your hips square to the ground.
6. Hip Openers (4 sets, 15 reps on each leg)
While on your hands and knees, raise one leg to the side, keeping your knee bent. Try to keep your body from completely swaying to the opposite side as you do this.
If you enjoyed this article, you might also enjoy reading about where to find easy-to-use fitness equipment for feeling the burn at home.
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