How to firm your glutes at home!

When we are talking about being in perfect physical shape, an area of the body that everyone certainly wants to sculpt is the gluteus.

What are the most effective movements for achieving harmony in this area? How are they performed?

Let's talk about squats
Squats are the best exercise for toning and strengthening the muscles in your lower limbs.
It's a very simple movement, and if done correctly it lets you work intensely on all the muscles in your legs, your glutes, your abs, and even your psoas muscle.

Simply stand with your hands at your sides, your feet shoulder width apart, and your toes turned slightly out. Next, bend your legs, contracting your abs and psoas muscles to keep your back straight. Then return to the starting position and repeat the exercise according to your level of preparation and requirements.

Why not on Kinesis Personal?
Calisthenic exercises that are very helpful for our purposes become even more effective when using Kinesis Personal.

For a broader range of exercises that are possible with Kinesis, download the user manual.
You can find sound, simple tips for using the machine, like these:

Half squat

• Separate your legs so your feet are hip width apart and your toes turn slightly out.
• With your torso slightly inclined, your arms extended along your sides, and the cables under tension, bend your legs to a 120° angle at the knee.
• Control how fast you move, so that you move more slowly on the way back up than you do going down.
• Do not arch your back during this exercise.
  
  

Front standing kinetic chain

• Separate your legs so your feet are hip width apart and your toes turn slightly out.
• Grasp the cables with your palms facing outward, your legs bent to a 120° angle at the knee, your torso slightly inclined, and the cables under tension.
• Straighten your legs and at the same time bend your arms, and then extend them upward until fully extended.
• Control how fast you move, and don't arch your back.

Calisthenics
You can do many exercises at home that target these muscles even without Kinesis Personal, perhaps using equipment like a Wellness Ball or dumbbells. Here are a few helpful hints:

Standing:

• Leg bends with dumbbells
• Forward lunges with dumbbells
• Leg bends with Wellness Ball
• Forward leg lifts
• Side leg lifts
• Rear leg lifts

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Prone:

• Leg bends

 

 

 

 

 

 

Supine:

• leg bridge for glutes