HOW TO IMPROVE BUTTONS AT HOME
Safe for beginners, the glute bridge isolates and strengthens your glute muscles, hamstrings, and core while also improving stability in your hips.
How to do this exercise:
- Lie on your back with your knees bent and feet planted on the floor. Place your arms at your sides with palms flat on the ground.
- Contract your abdominals and glute muscles, press your feet into the floor, and lift your hips off the floor. Your body should form a straight line from your shoulders to knees.
- Pause at the top for 5 seconds, then slowly lower to the starting position.
- Complete 3 sets of 15 repetitions.Jumping squatsStand in a squat position with your feet slightly wider than shoulder-width apart, arms at your sides.
- Lower your body until your thighs are parallel to your knees. As you squat, move your arms out in front of you, palms together.
- Propel yourself up and off the ground. Try to push your feet at least 3 inches off the ground. Extend your arms to help with momentum.
- Squat back down with soft, bent knees, and repeat.
- Complete 3 sets of 10 to 15 repetitions.Walking lunge with weights
Walking lunges are an excellent exercise for building and toning the glute muscles while also targeting the quadriceps and improving your balance.
If you have any issues with your knees, ankles, and hips, consult a physical therapist before trying this move.
How to do this exercise:
- Hold a dumbbell in each hand with your arms at your sides.
- Stand with feet about hip-distance apart. Step forward about 2 feet with your left foot.
- Bend your left knee toward the ground until it’s parallel to the floor. This is the forward lunge position.
- Pause and hold this position for a few seconds.
- Then take a step forward with your back (right) leg, and repeat the lunge leading with this leg.
- Repeat this walking lunge pattern, alternating legs for 20 repetitions (10 each leg).
- Complete 2 sets of 20 repetitions.