You don’t have to spend hours lifting weights at the gym to get your glutes working. With proper exercise, you can get a great workout in the comfort of your living room. Ready to find out more? This 25-minute workout devised by a personal trainer will sweating app Instructor Kelsey Wells works the glutes and hamstrings and can be done from anywhere.
Strong glutes aren’t just an aesthetic goal — sure, you might want to have glutes like Kim Kardashian’s I tried Kim’s butt workout), but you can actually run faster and lift heavier weights by working your glutes. The glutes help stabilize the pelvis when running or walking, which helps relieve pressure on the lower back when you move. It can also reduce the risk of lower back, hip, knee and ankle injuries.
The good news is that you don’t have to grab best adjustable dumbbells or best resistance bands For this workout – convenient while traveling or on the go.
Kelsey Wells’ 25-Minute Glute and Hamstrings Workout
A workout goes like this: Do 4 rounds of 4 exercises. You can rest for 15 seconds and do it for 45 seconds, or you can do it for 60 seconds without a break. Wells recommends that he rest for a minute between sets.
Here are the exercises:
Double pulse squat: For this exercise, squat down and lift yourself up a few inches at the bottom of the squat, then squat down again before returning to the starting position. most common squat mistakes may be making
Groot Kickback: As with the donkey kick, get on all fours and place your hands under your shoulders and your knees under your hips. Squeeze your core and glutes and kick one leg forward and back to return to the starting position. Switch sides halfway through.
pop squat: For the pop squat, jump and land in a sumo squat position. Spread your feet wider than hip width. Crouch, then jump back to your starting position. Get your heart rate up by moving as fast as you can.
Glute bridge: To do a glute bridge, start by lying on your back, pressing your feet into the exercise mat and bending your knees. Engage your core and glutes to lift your hips to the ceiling, tighten your glutes at the top of the exercise, then lower your hips back to the starting position.Click here for details how to do glute bridge Perfect form plus what happened when this fitness writer did 50 hip bridges daily for 1 week.
This workout is a circuit format where you work for 4 minutes and then rest for 1 minute. This style of exercise has many benefits. One is that you can get big results in a short amount of time. This workout won’t give you time to get bored, just sit back and scroll through Instagram — just 60 seconds to rest and catch your breath.
All the exercises in this workout also target your hamstrings (the muscles that run behind your legs between your glutes and knees). Strong hamstrings improve overall leg strength, helping you run faster and lift heavier weights. Useful for explosive movements such as snatches and cleans.
Strong hamstrings and glutes are especially important for runners. Studies show that strengthening these muscles can help you accelerate faster. Posteria He can prevent common injuries to the hips, sharp edges and ankles by working on the chains (muscles that run along the back of the body).
Looking for more workout inspiration? It’s here 10 minute sit-ups using only one kettlebell.plus this A 7 minute kettlebell workout that will help you build bigger legs..
