Selen Dar

Muscle-Building Workout and Diet


Hi everyone. Today, I want to show you some
exercises you can do to work your glute, work your backside, that?s not going to affect
your knees. These are simple movements that you can do in your home and get big results.
This is what I do, what I have my clients do. Let?s get started. The very first thing,
all you?re going to have to do is to get on all fours .You are going to be on your hands
and knees. You are going to pull your core in.
This looks super simple but you will see that this will actually be very, very effective
for the backside of your leg and your glute. You are going to extend your leg out, you
can flex your foot if you would like or point to your toes. It?s up to you and then just
starts with the leg circles. I call this all four series, because there is a series that
you can do to really maximize the burn and the effects that you?re going to receive.
I am circling my foot, like I?m tracing my foot, making imaginary circle from behind,
then I alternate that circle going the other direction. Now it?s starting to get a little
bit warm. After I have done that for about 30 seconds, 30 seconds on one direction, 30
seconds in the other, then just lift and lower. It?s really squeezing that glute, but keeping
your core hold in. Lift and lower. You are going to do twelve of those.
Then you are going to take your knee about the height of your elbow. Bring it towards
your elbow and extend your foot back, just like this. It?s kind of like a dove being
on a fire hydrant, I know that?s weird. That?s what you like to visualize. You don?t want
to have that knee drop down or you are not going to get that outer glute section, so
just this movement, then your standard donkey kick.
Do twelve knees to elbow and extend back. Then take your heel and pretend like you are
stomping the ceiling up and down, just like this. You are going to do twelve of those,
then you are going to do your other side. That?s your all fours series. By the time
you?re done, they would we streaming and you save your knees from squats and lounges.
The other one that I want to show you is you?re going to lay on to your back. You are going
to bring your knees in kind of close to your glutes, so that when you extend out into the
slide position, your heels is about the width of your armpits and your legs are in 90 degrees.
You are just going to lower down slowly, lift up, come into your slide position and squeeze
the glute, really squeeze, keeping your knees in the position of your armpits. Don?t extend
them out, don?t close them completely in. Your down and your ups, squeezing, powering
to the heels, my toes are lifted, down and up, really squeeze. You?re going to do fifteen
of these. Down and up squeezing. Once you?re done with fifteen, you are going
to come up. Stay right here, squeezing with everything you have then pulse on your knees.
Just like this, squeezing your inner thighs together for fifteen, excellent movement.
If you want to take it up a notch, lift one foot up, do that same series down and up with
one leg lifted really maximizing the side of the glute and then switch it out, so fifteen
on each side. Wonderful exercise to really tone up the glute, fire your core as well
and save your knees. The last thing I want to show you, if you
don?t have glides, which I love having glides. They are super inexpensive. You can order
them online. You can take paper plates, if you?re on carpet or you can take wash clothes
if you?re on a hard wood floor. You are going to place your heels on the glides,
going to lay your self back down, lift your hips up. This is harder than it looks. You?re
going to be careful with this at first. Slowly extend your feet out and then pull in your
heels into those glutes, just like that. Inhale, exhale, pull in. I?m not only getting my glute
but I?m getting all my hamstring as well, so out and in.
I like to finish my glute series with fifteen of these wonderful movements. There?s a lot
you can do, but stay tuned, I will always keep teaching you enhancing what you learned
about how to maximize your glute and how it looks and how it feels on my next videos.
Thank you for tuning in and remember you?re worth it.

11 thoughts on “Exercises to Work Glutes – Best Glute Exercises At Home

  1. Simple and easy to do #workout. Seeing will not achieve the result only by doing.
    I am going to do it and be back here in 2 weeks for the result I get.
    Awesome and amazing Danette .. keep sharing, thank you

  2. This is great! I just wish you did all 15 on each side. I do better doing with a video, but I can pause and play. Thank you again for great workouts in minutes

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