Six Moves To Wake Up Your Glutes And Hamstrings
Before we share the six golden moves that will fire up your glutes and hamstrings, let’s first understand what glutes and hamstrings are. Glutes, also known as ‘butt,’ or ‘hips,’ are among the strongest and longest muscles in our body. Glutes are used to walk, jump, squat, and perform many essential and daily tasks. Hence, we must build these muscles regularly. On the other hand, Hamstrings are used to flex the knee, and they comprise three muscles. These posterior thigh muscles are delicate and are bound to get injured in accidents.
Now that we know what glutes and hamstrings are let’s move on to the six exercises that will fire them up. You can perform these moves either before or after your daily workout or yoga routine. There are many Pilates Dubai exercises that you can combine with these moves that we are about to discuss. If you find it difficult, you can perform them every 2-3 consecutive days. However, we must not forget to build these essential muscles in our bodies.
The very first step is to lie flat on the floor with your back touching the ground. When you perform the glute bridge, both your knees must be right above your ankle. It is an excellent way to do this exercise. Now place your hands next to the glutes facing upwards. Slowly raise your butt off the ground. Make sure you do not arch your back too much. Engage your core muscles, and then slowly bring the glutes back on the floor. While you perform this workout, don’t forget to inhale and exhale.
It may look funny, but this exercise is essential if you want to build your glutes. The most convenient way is to place the bands around the knees and take small steps simultaneously, creating tension between the band and the knees. Throughout the exercise, make sure your knees are bent. You can perform this exercise in 2 sets with five steps to the right and five to the left.
Hip Thrust Or Hip Extension
To perform this exercise, you will need an exercise ball. Place the ball on the floor, lie down with your legs placed on the ball. Remember to work on your hamstrings and butts through this exercise; hence focus on these areas of your body. After placing the legs on the ball, lift your hips slowly off the ground. When you do this exercise, make sure your feet, hips, and shoulders are symmetrical. While your hips are up, slowly try to bring the ball underneath you. After a few seconds, lower your hips and come back to the start position. Repeat this exercise in 2 sets with 10-12 repeats.
It is a great exercise to build your glutes and hamstrings. It’s super easy and relaxing. To perform this exercise, you will require a step board or a staircase. Stand in front of the step and keep your right leg on it. Transfer all your weight to the right foot as if you are stepping up. Now slowly bring your right foot down. Continue the same for the next 10 to 20 steps until you switch to the left leg. Maintain a straight body posture throughout this workout.
The reverse lunge is a simple yet engaging exercise. It requires strength and the person to maintain a correct body posture. Ensure your body remains aligned during the training. Stand straight and slowly bend your right knee to the floor as if you are stepping down. Now slowly come back to the start position and repeat it ten more times. Switch to the next leg and continue the exercise similarly. While performing this exercise, ensure you do not lean your back backwards. As you get better with this exercise, you can simultaneously carry light dumbbells to work on your arms.
Deadlifts Or Barbells
These are the most core engaging exercises that strengthen your hamstrings and other body muscles. They help with body agility, coordination and help to build safe motor patterns. Deadlifts are performed mainly by heavy lifters, bodybuilders, or athletes. Stand in front of the dumbbell, broaden your chest, take a deep breath, bend over with your hips, and lift the bar. Keep the Barbell up to the knee level or the quads. Do not lift the bar above the knees. Once you raise the bar, slowly put it down the same way you raised it. Repeat this exercise for 10 to 15 minutes.
If you feel lazy working out on your own or want to feel motivated, join the Pilates classes in Dubai. Work out regularly to maintain a healthy lifestyle and to develop all the muscles in your body.