The glutes are part of women's concerns, and only with some effort can significant results be achieved. For toned glutes, we suggest five exercises. Each must be done 15 times, and the circuit must be repeated three times. Take advantage and purchase our exclusive training tapes for glutes, available in our online store, through this link .
Plie squat
Stand with your legs apart, feet facing outwards and hands on your hips. Squat until your thighs are parallel to the floor. Return to the starting position. Repeat 15 times.
Squats and lunges
Start standing up. Lower yourself into a squat and return to a standing position. Step forward with your left foot and lower yourself until both legs are at a 90-degree angle. Repeat, switching legs. Do this exercise 15 times.
Jump squat
Spread your legs apart with your feet forward and your hands in front of your chest. Drop into a squat and then jump as high as you can. When you fall from the jump, squat again, jump again and so on. Repeat the jump squat 15 times.
Glute bridge
Lie on your back with your knees bent and feet on the floor. Press your heels, squeeze your glutes and lift your hips as high as possible. Hold this position for two seconds and come down. Repeat 15 times.
«Donkey kick»
Position yourself on all fours on the mat. Lift your right leg until the back of your knee is at a 90-degree position, your body is in a straight line from shoulder to knee, and your big toe is stretched toward the ceiling. Bring the leg to the starting position and repeat the same with the left leg. Repeat 15 times on each side.
