Whether you're trying to lose fat or tone your hips and glutes, a good exercise program is crucial. The following exercises should be part of an overall fitness plan that includes a healthy diet and exercise. Doing them regularly will help you build muscle, which in turn leads to weight loss.
Hip and glute exercises for beginners
If you're new to working out, or if you're looking for a way to get started with your fitness routine, here are some of the best hip and glute exercises for beginners. These moves can help tone your hips and glutes without adding bulk.
- Hip abduction: This movement involves moving one leg outwards from the center of your body while keeping both feet on the ground. It works the muscles on either side of your hip socket (the abductor muscles). To do this exercise properly, stand up straight with arms at the sides and knees slightly bent--you want enough bend in your knees so they stay off their toes but not so much that they're flat on top of them when standing straight up again after doing each rep! Now lift one foot off the floor by rolling onto the outer edges of the sole so the toes point away from each other as far as possible while keeping the pelvis level; hold the position for one second before returning the foot back down firmly onto the ground again (it's okay if there isn't much weight applied here because we're just trying to get used feeling ourselves standing like this). Repeat 15 times per side before switching over again. You should feel tension throughout outer thighs/glutes after completing set number 4-5 times total -- if not then try increasing resistance by shifting weight forward slightly during each repetition until the desired level is achieved."
The hip flexor stretch.
- Stand with your feet about shoulder-width apart and toes pointed forward, arms at your sides.
- Exhale as you slowly lift one leg up behind you, keeping your back straight and your knee bent 90 degrees (as shown).
- Hold for 30 seconds before switching sides; repeat three times on each side with each leg held up in the air behind your body for 30 seconds apiece before repeating again on both sides with both legs lifted at once for 30 seconds apiece--for a total of six sets total per exercise session (three sets per side).
The hip abductor stretch.
The hip abductor stretch is an exercise that targets the muscles in your hips and buttocks. It stretches the outer thighs, as well as the gluteus maximus muscle at the back of your thigh.
To do this stretch, lie on your back with one leg bent and feet flat on the floor (A). Lift the other knee up towards the chest until it's parallel with the floor (B). Hold for up to 30 seconds then switch sides by lowering the first leg down and raising the second leg off the ground; repeat three times before switching back again so that both legs are on the ground once more.
The hip adductor stretch.
The hip adductor stretch is a great move to include in your routine if you want to tone up those hips and glutes.
You can do this stretch while sitting or standing, but we recommend doing it while seated so that there's less chance of injury. To perform the hip adductor stretch, sit on the floor with both legs straight out in front of you. Next place one foot over the top of the other leg as close as possible without putting any weight on top of that foot. Finally, lean forward until there is some tension in both hamstrings. Hold this position for 30 seconds and repeat 3 times daily for best results.
The overhead press.
The overhead press is a great exercise to tone your hips and glutes. It works the muscles in your upper body, which can help you burn fat faster, while also building strength and definition in your lower body.
To do an overhead press:
- Stand with feet shoulder-width apart or wider, holding dumbbells at shoulder level with palms facing forward (or using a barbell).
- Lower the weights down until they are at chest height; keep elbows pointing straight ahead throughout this movement. When lowering down into position for this exercise, make sure that you do not bend forward too much as this will cause strain on your back muscles instead of focusing on strengthening them.
The squat to overhead press combo move.
The squat-to-overhead press combo move is a great way to work your hips, glutes, and thighs. The squatting motion will help you tone the muscles in your lower body while the overhead press will strengthen your shoulders and chest.
This exercise requires no equipment, but if you have dumbbells or kettlebells lying around they can be used instead of a barbell for added resistance if desired.
If possible, do this exercise outside so that you can use gravity as an additional resistance factor during each rep (this will increase the difficulty level). If using weights is not possible due to space constraints or other reasons then simply perform as many reps as possible without them; it's important not only for strength gains but also mental clarity.
Do these exercises as part of an overall fitness plan that includes a healthy diet and exercise.
You can't expect to see results if you don't do the exercises as part of an overall fitness plan that includes a healthy diet and exercise.
- Do these exercises as part of a routine that includes other aerobic and strength-training exercises. For example, if you're doing cardio on Monday, Wednesday, and Friday, add this butt workout to your schedule on Tuesday or Thursday (or both).
- Do them in the right order: Start with squats and end with hip thrusts so that all the muscles are warmed up for maximum effectiveness--and minimize the risk of injury.
- Do them regularly: Try to work out every day if possible; three times per week is great but not mandatory for getting results! You'll notice faster progress if consistency is maintained throughout each week whether it's two days or seven days apart from one another depending on how much time we have available during our busy lives. It doesn't matter what time during the day either; just pick something convenient enough so it doesn't interfere with other activities/duties around the house/office etcetera..
Conclusion
These exercises are designed to help you tone your hips and glutes. They're also great for improving overall fitness, so if you want to lose weight or get in shape, try doing these moves regularly as part of an overall fitness plan that includes a healthy diet and exercise.
