Gluteal muscle activation exercises: What you need to know

How do I perform a home exercise routine?

Here are some simple, easy, and effective home exercise exercises to help you get more out of your body.

1.

The squat: Do a few sets of 10 to 20 repetitions for every repetition of 10 you perform.

The barbell should be held overhead and your hands on a bench, with your feet on the floor or a table.

Use your thumbs and forearms to bring the bar to your chest, keeping your shoulders relaxed.

Take a few breaths before you begin.

Do the exercise from the bottom up.

The closer you can reach the top, the more you’ll get out of it.

If you’re a beginner, start with 10 to 15 repetitions.

When you’re ready to increase the number, start up to 20.

Repeat 10 to 30 times a week.

2.

The dumbbell: Take a weight off your chest and place it on a flat surface with your knees bent.

Use the tips of your fingers to keep your elbows locked, and bend your knees and hips to the side.

With your toes pointing forward, lower your body until you reach the floor, then bring your knees to your sides.

Bend your knees a little further as you lower your chest to the floor.

Repeat the movement 10 to 10 minutes.

3.

The pushup: Sit on the bench with your legs straight.

Extend your arms out to your side and bend the elbows back.

Keep your body straight as you push yourself up.

Repeat for 10 to 12 repetitions each side.

4.

The triceps stretch: Sit at your desk, palms facing forward, and extend your arms.

Lift your torso toward your chest with your elbows and knees locked.

Push your back against a wall, or on a chair, and lift your chest until your arms are parallel to the ground.

Hold for 20 to 30 seconds.

Repeat 5 to 10 times per day.

5.

The bench press: Stand with your hands behind your back, palms down, and your knees flexed.

Bend the elbows at the waist, and lower your torso until your shoulders are slightly above your toes.

Lower your chest back to the starting position, keeping the elbows relaxed.

Repeat at least one repetition for each side for 20 seconds.

6.

The hip abduction exercise: Place a dumbbell on your hip and use your toes to raise your body from the bench.

Slowly lower yourself into the air, pushing your knees up and bringing your elbows back to your shoulders.

Keep the hips straight, and then extend your hips down until you are standing.

Repeat this exercise for 15 to 20 seconds on each side, then lower yourself again.

7.

The leg extension exercise: Lie on the ground with your arms stretched out.

Lower yourself down, holding your weight on your chest.

Bend at the knees, and raise your legs slowly until you can no longer bend them.

Hold this position for a few seconds, then bend your knee slightly.

Repeat each exercise for 10 seconds.

8.

The plank: Lie flat on your back with your hips bent.

Hold your hands above your head, palms up.

Lower one leg into the floor and then the other, keeping both legs straight, keeping weight on the heels.

Lower the legs until you no longer feel a pain in your knees.

Repeat until you feel pain.

9.

The kettlebell swing: Lie back on the bed, with one foot on the mat and the other on the wall.

Hold the kettlebell in one hand, then swing it back and forth with the other.

Keep weight on both feet.

Repeat with the opposite hand.

10.

The calf raises exercise: Sit with one leg raised, with the heel of the other leg bent slightly.

Stand with both legs together and bend at the knee.

Keep knees straight and keep your hips straight.

Do 10 to 11 repetitions on each leg, and repeat on the other side.

11.

The deadlift: Stand up straight, knees bent at 90 degrees.

Raise your right leg up into the sky.

Lower it into the mat, holding the weight with the right foot on top.

Do one set of 10 repetitions with the left foot, and the opposite leg on the right.

12.

The power clean: Stand upright with your left leg on a towel and one hand on the barbell.

Bend over so your foot is directly under the bar.

Keep elbows bent and your hips flexed, keeping an open and wide stance.

With one leg straight, lift the right leg off the floor with both feet until it is fully extended.

With the other foot, lift up into a seated position.

Repeat, keeping a tight stance.

13.

The shoulder shrug: Sit up straight with your right arm in front of your chest while keeping your elbow in a neutral position.

Place the left hand on your shoulder, and pull your elbow outward toward your left shoulder, keeping it there.

Repeat five to 10 time per side.

14.

The back stretch

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