We all dream of firm and perfect glutes and for this, good nutrition and exercise is key factors. Young Jen Salter has become a benchmark for those in love with exercise and a healthy and sporty life. And not only that! He has baptized his exercises with the hash tag sheltering and this has become his personal stamp for any similar exercise.
It is clear that Jen was not born that way. To achieve that lean, wiry body, and particularly well-sculpted butt, this girl has a few key exercises. Do you want to know what they are?
Take note and don’t miss the top 5 glutes exercises below!
1 Squats and kick glutes exercises
This is the ultimate exercise to achieve our goals: firm and marked gluts. Begin by standing with your legs wider than your hips. With your arms extended forward, lower yourself into a squat position until your butt is just below knee height. Make sure your knees stay behind your toes once you squat.
Next, raise your left leg as high as you can to the side of it. Remember to control the lowering of this so that the exercise is more effective. Repeat this movement 10 to 11 times and switch legs.
These exercises will leave your buttocks fit and firm and will help you look more comfortable and confident both when putting on a bikini and for everyday wear. Cheer up!
2 Squats glutes exercises
Begin by standing with your legs slightly wider than your shoulders. To avoid losing your balance, you must extend your arms in front of you. Next, you must flex and stretch your legs, squatting, keeping your back straight.
Each time we perform this exercise we must do it trying to lower more and more. The trick is to stay in a squat position until the end; don’t get up until i’m done.
Repeat 15 times and do three sets of this exercise for best results.
3 Back kick glutes exercises
Use a chair for this exercise and put it in front of you. Stand an arm’s length behind it, with your feet together and holding the back of the chair so you don’t lose your balance. To carry out this exercise you will need to lean forward in order to maintain balance. This way you should raise your leg from behind, keeping it straight. You must make sure to square your hips with the chair, without opening them when you raise your leg from behind, otherwise the exercise is useless.
To obtain good results, it is essential to raise the leg as high as possible and lower it while controlling the weight of the leg, without letting it fall. Repeat ten times and then switch legs.
4 Dog peeing
This time, with the same position as the previous exercise. Keeping your feet flexed and your knee bent, spread your left leg out to the side until the inside is parallel to the ground.
For this exercise to be effective you must squeeze your glutes and abs and return to the starting position with your knee on the floor. Repeat this again about 15 times and switch the leg.
5 Horse kick
To do this exercise, you just have to get on all fours with your hands and legs at the height of your hips. Raise your right leg and stretch your leg toward the ceiling until it is completely straight.
Return to the original position and repeat the process as many times as you want and can. Then with the other leg.
What do you think of Jen Selter’s key exercises? Did you already know them?
Glutes routine at home
You will not need more than a rug and have a support such as the sofa or the coffee table (the cat is optional). “If you’re trying to find effective glute exercises, this video is for you,” explains the trainer. “Here are four that you simply can do reception, using only your weight. And I promise you will feel how they burn.”
1. Kneeling Leg Pulses
In quadruped, keep your back straight in line with your hips. Straighten your right leg, raise it up, and bring it back to the starting position, without touching the ground. Perform the movement with your pointed foot.
- Do three sets of 30 reps on each leg.
2. Hip thrust
Perfect for working the gluteus maximums and mediums. Support your back on a surface such as the table or sofa; keep your knees at 90 degrees, like on a bridge. Raise and lower your hips by contracting gluteus and activating abdomen. Try to orient the chin to the chest so as to not strain the neck.
- Do five sets of 20 reps.
3. Squat with leg raise
A variation of the classic squat (here are some tips to improve your technique), which includes the leg raise. This is done with the leg straight, to the side and with the foot pointed.
- This exercise is three sets of 15 repetitions.
4. Squat with a support
In this last exercise, you should bring one leg back and keep it straight, resting on the sofa. The weight falls on the leg that you have on the floor. From there, get ready to squat and work your glutes.
- Do three sets of 20 repetitions on each leg.
6 fabulous foods that will help you increase your Glutes and look spectacular
Food is vital to increasing the Glutes and keeping them firm, this guide recommended by the Journal of the International Society of Sports Nutrition, tells us what are the foods to extend Glutes, which can assist you within the process to grow this muscle without accumulating grease.
These are some of the foods that will help you increase your Glutes:
- LEAN MEAT
- FRUITS AND VEGETABLES
- DRY FRUITS OR SEEDS
The best thing is to opt for whole wheat and oatmeal pasta, they will help you to give shape and volume to your buttocks.
2. LEAN MEAT
Chicken without skin, beef, tuna and turkey breast, are the meats that have the smallest amount fat which provide protein to grow your muscle.
3. FRUITS AND VEGETABLES
The ideal during this process is to consume strawberries, bananas, apples, pears, also as corn, carrots, pumpkin and potatoes.
4. DRY FRUITS OR SEEDS
Walnuts, peanuts and almonds, because they’re rich in healthy fats, will assist you increase your buttocks.
Eat only the whites or 1 single yolk. The albumin contained during this food is that the ideal protein to extend muscle mass.
Say yes to lentils, chickpeas, beans, and soybeans.
Reinforce the input of these foods to increase glutes with exercises such as squats or push-ups, so you will have a better result.
Question and answer:
How many days to train glutes to increase?
According to experts, the ideal is to train the gultes twice a week, separating the sessions with at least 48 hours of rest.
If you have any question about exercises for Glutes. Please comment below. I will try solving your Glutes problem. Thanking you Both Health Tips.