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Various gluteal exercises can improve the gluteus maximus muscle, including squats, lunges, and cardio moves. These exercises can be done at home or in the gym with little to no equipment. Running uphill, roller skating, and hiking are also effective ways to tone the buttocks.
The gluteus maximus is a muscle that many people want to improve, and it is possible to do so through various gluteal exercises. Fortunately, there’s a wide range of common glute exercises, from the traditional squat and its many derivatives, to lunges. Plus, there are a few ways to get a great glute workout through cardio moves. Most of these gluteus maximus exercises can be performed at the gym or at home, with little to no equipment.
Squats are well known for toning the gluteal area, and the bonus is that they also tone the thighs and hips. Your feet should be hip-width apart from each other at the start of the exercise, and after you bend your knees and lower your butt, your knees should still be behind your toes. The back should be kept straight the entire time, while the body is raised back to the standing position. Once this glute workout is mastered, you can lift one leg into the air to make one of the most popular glute exercises more difficult. Additionally, traditional squats can be converted to squats by jumping into the air, mid-bend, and landing in the squat.
Lunges are another type of glute workout, requiring little to no equipment. Many people like to turn these glute exercises into arm exercises, too, holding a small weight in each hand. The starting position is to stand up straight, with your hips bent, and then step forward with one leg and bend it in front of your body to a ninety-degree angle. The position should be held for about a second, and then the front leg should be returned to the starting position so that the exercise can be repeated with the other leg. If there is room, these glute exercises can be converted to walking lunges moving forward into the next lunge, rather than moving back further and further back to the starting position.
While these glute exercises are the most common types for toning, some types of cardio can also help shape your butt. Running uphill, whether outside or on a treadmill, can be a great way to tone your buttocks and help keep cellulite at bay. Roller skating or roller skating can also work well, and can barely feel like exercise if done with friends or along a scenic path, such as a beach boardwalk. For those with lots of mountains nearby, hiking is another way to work out the gluteus maximus without spending time in the gym or using training equipment.
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