Strengthen your glutes with these 10 bodyweight exercises, suggested by a Pilates professional
In today's fast-paced world, maintaining a fitness routine can be challenging. But with the convenience of online resources, staying active has never been easier. A popular YouTube channel, Rachel Fit Pilates, offers a 10-minute, 10-move workout that focuses on strengthening and sculpting your glutes. This workout is part of a five-day no-equipment schedule, making it perfect for those on the go or short on time.
The workout includes exercises like Kneeling glute raise left, Kneeling glute raise right, Kneeling side raise left, Kneeling side raise right, V bridge, Glute bridge, Bridge hold + circle left, Bridge hold + circle right, Single leg bridge left, and Single leg bridge right. Each move is split into 40-second intervals and 20-second rests, making it easy to follow.
Performing Pilates exercises is a form of resistance training, using body weight against gravity to increase muscle strength and tone. This workout is ideal for keeping up with your fitness routine, even when you're short on time.
Building muscle requires not only lifting heavy but also getting enough protein in the diet, as protein provides the building blocks for muscle repair and growth after exercise. If you're struggling to hit your protein target due to time constraints or motivation, protein shakes can help keep your protein goals on track.
Strong glutes can also boost posture and reduce lower back pain. Furthermore, they can help prevent ankle sprains and hip injuries. If you have ankle weights available, they can be used for extra resistance in the workout.
For those seeking to improve their upper body strength and posture, Rachel Fit Pilates also suggests a five-move strength workout requiring only a pair of dumbbells. According to a scientist, only two upper-body exercises are necessary for a well-rounded routine.
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Remember, the key to this workout is to move with control and maintain a mind-to-muscle connection throughout. By focusing on slow, controlled movements typical in Pilates, you can sculpt and strengthen your glutes without the need for weights or machines.
[1] Rachel Fit Pilates (YouTube Channel) [2] Rachel Fit Pilates (10-minute Glute Workout) [4] Rachel Fit Pilates (Glute Pilates Workout) [5] Rachel Fit Pilates (Pilates Tips for Effective Glute Engagement)
[1] The 10-minute, 10-move glute workout offered by Rachel Fit Pilates on YouTube is a great resource for health-and-wellness enthusiasts seeking to incorporate fitness-and-exercise into their busy schedules.
[2] This Pilates-based workout not only strengthens and sculpts the glutes but also promotes better posture, reduces lower back pain, and prevents ankle sprains and hip injuries. This makes it a beneficial addition to any science-backed health-and-wellness routine.
