Easy Exercises for Perfect Glutes: Transform Your Body Today

Glute exercises are an excellent way to not only strengthen your muscles and become healthier and fitter but also to reshape your natural glute form into the desired one. It’s essential to understand that glute muscles, like any other muscles, grow over time if you perform specific exercises, ensuring guaranteed results. We have selected simple and beneficial exercises for the six most common glute shapes and explained how to quickly and safely improve your situation.

V-Shaped Glutes

V-shaped glutes are full at the base, wide on the sides, but noticeably narrow towards the bottom. To even out and round this shape, you need to engage all glute muscle groups. The best exercise to try in this situation is called the “Step Up.” For this, you will need a staircase or a platform high enough for you to step onto it, bending your knee at a 45-degree angle.

Stand in front of the platform, spread your legs shoulder-width apart, then step onto it, first placing your left foot forward, then pulling up your right.
Step down the same way: first onto one leg, this time the right, then lower the left.
Repeat the exercise 10 times, then switch the order of lifting your legs and repeat another 10 times.
Do three sets for each leg.

Saggy Glutes

Models like Heidi Klum and Liv Tyler have this glute shape. This doesn’t mean your glutes lack firmness; on the contrary, they can be very firm at the base but droop downwards, forming a teardrop shape. In this case, you need to do exercises that strengthen the thigh muscles to burn excess fat on the sides and at the bottom.

Stand straight, spread your legs wide, open your shoulders, and turn your toes outwards.
Lifting your right leg upwards, make an imaginary circle in the air, ensuring that your lower back doesn’t arch and your back doesn’t hunch.
If you can’t lift your leg high, don’t make additional efforts or swing.
Lowering your leg to the floor, place it further than it was initially and squat, spreading your thighs wide.
Straightening up, repeat the same with your left leg.
Do 12 reps for each leg.

Glutes with a Fold

If you’re familiar with the concept of a “double chin,” you can imagine what it means to have glutes with a similar fold. To get rid of it, you need to combine cardio and strength training.

Lie on a mat face down, straighten your legs together.
Spread your elbows and place your palms under your forehead.
Tense your thighs, then lift your legs upwards, lifting the entire surface of your legs off the floor, from your feet to your thighs.
Hold your legs, keep them for 10 seconds.
Then, slightly spreading your legs, draw circles in the air for 8 seconds.
Lower your legs, repeat the exercise three more times, then let your lower back rest, lying in the fetal position for 30 seconds.

Large Glutes

Large glutes are undoubtedly sexy, but when they are toned and firm, not a result of excess weight. Strength exercises and diet are the solution to this problem. This way, you can burn excess fat not only from your glutes.

Stand straight with your thighs wide apart.
Keep your legs straight, then bend down and touch your toes with your hands.
Bend as low as possible but don’t bend your knees.
If this is not yet achievable, bend as much as possible.
If you bend your knees, the effectiveness of the exercise disappears.
Stand up, make a lunge with your right leg back, crossing your legs as if you’re making a curtsy.
Return to the starting position.
Repeat with your left leg.
In one set, you should do 16 bends and 8 curtsies.

Flat Glutes

When wearing skinny jeans, do you still feel there’s extra space in the glute area? Then you have flat glutes. They can be different: firm and small, or outright flat. In any case, to fix this problem, you need to strengthen your glute muscles.

Stand on your straight left leg, and take your right leg to the side, also keeping it straight.
Bend forward, touching the floor with your straight right hand, lift your left hand upwards, above your torso.
Maintaining the position, jump onto your right leg, taking your left leg to the side.
During the jump, make sure you’re pushing off both legs simultaneously.
Now, lift your right hand upwards and lower your left hand to the floor.
Repeat the exercise for one minute.
Do three sets with a 30-second pause.

Protruding Glutes

Such glutes are usually round, high, and firm, protruding relative to the back like an inflated bubble. For these glutes, exercises with stairs, squats, and lunges, as well as walking and running, are necessary.

Stand straight, place your hands on your hips.
Step forward with your right leg, then slowly lower yourself onto your left knee.
Push off from the heel of your right foot to return to the starting position.
Immediately do the same exercise with the other leg.
Switch legs 10 times, then rest and repeat the exercise three more times.

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