If you have flat (or weak) glutes, as apple-shaped bodies sometimes do, here are three exercises you can do at home without any kit!
- First, try some glute pushes. With your knees under your hips, drive one leg upwards, as if to put the sole of your foot on the ceiling. Then return your knee so it’s level to the floor, but don’t rest. Perform 20 reps for each leg, twice.
- Next is the clam. Lie on your side, with your knees on the floor and your feet up. Keeping your feet together, lift the top knee up slowly, pausing at the top, then slowly down. Repeat 10 times, with 20 pulses at the top – three rounds each leg.
- Finally, it’s the face-down leg lift. Lying face down, place your hands under your forehead. Turn your toes out slightly to activate the glutes, then squeeze the glutes and slowly lift both legs. Pause at the top and return to the mat. Repeat 10 times, slowly.
As seen in a print issue of Woman&Home:
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