Best gluten at home


You always dreamed of having fmuscular and toned shafts, but you are not interested in going to a weight room?

Follow my advice carefully and you will get your dreams without leaving your house!

There are many reasons why you do not go to the gym (distance, time, cost, etc.), but that does not mean you have to give up taking care of your body.

This is why I present to you today 10 best diaper exercises to do at home, without material, to get an irresistible body!

The 10 best gluten exercises at home

I've chosen you 10 Best Exercises for Building Glutes at Home, without equipment.

Although genetics play a big role in this part of the body, you will see that with regular exercise and targeted exercises, you can greatly improve your appearance and get good results.

Here is my selection of gluteus exercises.

squatting

Gluten Exercises: Squat

The squat is an excellent basic exercise for the entire lower body and allows you to strengthen both your thighs and glutes.

Exercise of the exercise:

  • Stand upright with legs apart and feet parallel (or point outwards, but never inwards!).
  • Look in front of you and contract abs.
  • Extend the arms in front of you so that they are parallel to the ground for better balance.
  • Keep your chest facing forward and your shoulder blades tight, pulling your back behind as if you were sitting on a chair.
    Be careful, your knees should never cross your feet.
  • Push down until the thighs are parallel to the floor, and then press down on the legs to return to the original position.

If you do the exercise correctly, the squats are good for building gluten and having more shaped buttocks.

bridge

Gluten Exercises: Bridge
Gluten Exercises: Bridge

among glutealøvelser To do at home, bridge, still known as "bridge", is arguably the most common.

Exercise of the exercise:

  • Take a mat and lie on the floor on your back, arms on the sides and palms on the floor.
  • Bend your legs to form a 90 ° angle with your knees.
  • Raise the pelvis until it is in line with the knees and shoulders.
  • Contract the gluteus for a maximum of one second.
  • Slowly return to the original position.

Bridge one leg

Gluten Exercises: Bridge One Ben
Gluten Exercises: Bridge One Ben

This is a variation of the previous exercise, and it makes the work more complex for even more results.

Exercise of the exercise:

  • Take a mat and lie on the floor on your back, arms on the sides and palms on the floor.
  • Bend your legs to form a 90 ° angle with your knees.
  • Extend one of the two legs.
  • Press one leg lying on the floor, lift the pelvis until it is in line with the knee and shoulders.
  • Contract the gluteus for a maximum of one second.
  • Slowly return to the original position.
  • Exercise first with one leg, then with the other leg.

Kick back

Gluten exercises: kick back
Gluten exercises: kick back

Kick Back is an excellent one gluteal exercise which makes it possible to locate the work on the gluteal muscles.

Exercise of the exercise:

  • Get down on all fours with your hands and feet shoulder-width apart.
  • Extend one of the two legs backwards.
  • Raise the leg as high as possible by contracting the gluteus, and then lower slowly without touching the ground with the foot.
  • Do the exercise with one leg, then with the other leg.

During the exercise, the lower back should maintain a natural arch and not be rounded.

Kick lateral

Gluten Exercises: kicking sideways
Gluten Exercises: kicking sideways

Kick Lateral is a variation of the previous exercise.

Exercise of the exercise:

  • Get down on all fours with your hands and feet shoulder-width apart.
  • Peel one of the two knees from the ground.
  • Keeping the same angle with your knee, project your leg to the side as high as possible before returning to the starting position.
  • Do the exercise with one leg, then with the other leg.

During the exercise, the lower back should maintain a natural arch and not be rounded.

Lateral leg lifts

Gluten Exercises: Lateral Leg Raise
Gluten Exercises: Lateral Leg Raise

This gluteus exercise is one of my favorites, it is effective and suitable for any level!

Exercise of the exercise:

  • Lie down on the floor of a rug and place yourself on the side.
  • Raise the leg on the top as high as possible, always hold it straight, and then slowly return to its original position.
  • Do the exercise with one leg, then with the other leg.

Cursty Lunge

Gluten Exercises: Curtsy Lunge
Gluten Exercises: Curtsy Lunge

Also known as "No Skater", Curtsy Lunge is ideal for developing toned and chubby glutes.

Exercise of the exercise:

  • Stand upright, legs apart, shoulder width apart.
  • Send one of the two legs inward diagonally and make a back leap on this leg.
  • Then press with all force to make a side jump and do the same on the other leg.
  • Use the workouts for better balance during training.

Remember to keep your stomach tight during the exercise.

Lung

Gluten Exercises: Lung
Gluten Exercises: Lung

The Lunges, still known as front slots, are undoubtedly part of it best gluten exercises.

Exercise of the exercise:

  • Stand upright, feet apart, shoulder width apart.
  • Send one of the two feet forward.
  • Keep your back straight, go down on this leg until your thigh is parallel to the floor.
    Attention: the descent must be controlled and the knee must not exceed the tip of the foot (otherwise you have not sent your foot far enough …).
  • Then press hard on the foot to return to the starting position.
  • Do the same with the other leg.

Bulgarian Split Squats

Gluten Exercises: Bulgarian Splits Squats
Gluten Exercises: Bulgarian Splits Squats

This exercise is excellent for finding work on gluten and thighs.

However, please note that it is reserved for people who are already used to playing sports.

Exercise of the exercise:

  • Place a chair behind you and place one of the two feet on it.
  • Slide your foot slightly on the ground.
  • Keep your back straight, go down on this leg until your thigh is parallel to the floor.
    Attention: the descent must be controlled and the knee must not exceed the tip of the foot (otherwise you have not sent your foot far enough …).
  • Then press the foot to return to the starting position.
  • Do the exercise with one leg, then with the other leg.

Lateral lung

Gluten Exercises: Lateral Lung
Gluten Exercises: Lateral Lung

Lateral chicks, also known as "side slits", are an excellent variation of the front compartments.

Exercise of the exercise:

  • Stand upright, feet apart, shoulder width apart.
  • Send one of the two feet to the side.
  • Keep your back straight, go down on this leg until your thigh is parallel to the floor.
  • Then press hard on the foot to return to the starting position.
  • Do the same with the other leg.

Gluteus-at-home program

The Gluteus program at home
The Gluteus program at home

As you can see, there are many gluteus exercises to do at home, and without equipment!

The 10 gluten exercises I've just presented are undoubtedly among the best and most complete.

However, in order to achieve concrete results, it is important to follow a training plan that is tailored to your goal.
If you do the exercises without a program, you will probably quickly get tired and let go.

If you wish tone your glutes and your whole body for a more athletic physique, I've developed a complete 45-day workout program to do at home, with no equipment.

The FIT45 program contains several modules:

  • A 45-day training program to be done without equipment.
    In this program I developed a specific training method I called "NO LIMIT".
    It will give you good results very quickly.
    You can find three different levels: start, intermediate and expert.
  • The eating plan that I personally followed to succeed in achieving my results (I remind you of my physical development):
    Physical evolution Gabriella Vico
    Exercises-buttocks-house evolution
  • 45 tips you can use every day to lose weight faster and tone your body.
  • bonus1: 45 super foods that you should definitely include in your eating plan for faster results.
  • Bonus2: 45 slimming pasta recipes.

> Discover the FIT45 program now.

Thanks to this complete exercise program you will be able to lose up to 8 kg in 45 days and gain a more toned body.

You know now best gluten exercises to do at home for good results.

Of course, in combination with exercise and exercise, you must ensure that you have a healthy and balanced diet.
The combination of sports and healthy nutrition will allow you to improve yourself day by day and finally get the body you've always dreamed of.

This will be beneficial for your health, but also for your social life, because you will have complete confidence in yourself and you will feel good about your body.

Now you have no excuse not to play sports!

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