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Glutes are new ABS

Workout for your dream bubble butts only few minutes a day and with the results you will be shocked. 

These are the 5 easy glute exercises popular from Instagram influencers, do these glute exercises daily for few minutes anywhere. Easy exercises, no equipments only body weight training. 

You asked for it, so here you have it 😊😘 My glute activation routine. I've shared my whole warmup routine before in one picture but here is an in-depth video including every single exercise. I am using a resistance band in extra heavy that I got from Amazon. They are really inexpensive and usually come in a set of 4. They are also great when you're traveling and want to squeeze in a quick high rep workout in the hotel room 😉 I know these movements might look stupid but they're super effective. And remember we're not doing them to look good now but to look amazing tomorrow 🍑 For exercises 1, 2, 3 and 5 don't let your knees cave inwards, we want that external rotation. 1. Side Walk: If you have enough space, you can also make more steps to each side. You don't have to go super low, just concentrate on keeping the tension on your legs and bum during the whole exercise. Variation: Place the resistance band around your ankles and make side steps with almost straight legs. 2. Clams: Great for isolating the glute medius. Usually it is recommended to keep both feet together but I get a better contact when slightly raising the upper foot. 3. Glute Bridge: Your legs should be in a 90 degree angle and your toes pointing slightly outwards (just like during hip thrusts). Use your glutes to push up your hips and squeeze the muscles for a few seconds at the top of the movement. 4. Single Leg Glute Bridge: This is just a variation to isolate each side and to increase the difficulty. 5. Frog Pumps: This is my favourite!! After this my glutes are buuurning!! 😁 Put the soles of your feet together, knees pointing widely outwards (more than shoulder width) and then do the same movement as during glute bridge. This is also a great hip opener. 6. Donkey Kicks: Concentrate on squeezing the glutes while kicking back and up with your foot. Avoid overarching your back, keep your core tight and don't swing your leg up. This should be a slow controlled movement.

A post shared by Cathy (@thenextsupervillain) on

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You asked for it, so here you have it 😊😘 My glute activation routine. I've shared my whole warmup routine before in one picture but here is an in-depth video including every single exercise. I am using a resistance band in extra heavy that I got from Amazon. They are really inexpensive and usually come in a set of 4. They are also great when you're traveling and want to squeeze in a quick high rep workout in the hotel room 😉 I know these movements might look stupid but they're super effective. And remember we're not doing them to look good now but to look amazing tomorrow 🍑 For exercises 1, 2, 3 and 5 don't let your knees cave inwards, we want that external rotation. 1. Side Walk: If you have enough space, you can also make more steps to each side. You don't have to go super low, just concentrate on keeping the tension on your legs and bum during the whole exercise. Variation: Place the resistance band around your ankles and make side steps with almost straight legs. 2. Clams: Great for isolating the glute medius. Usually it is recommended to keep both feet together but I get a better contact when slightly raising the upper foot. 3. Glute Bridge: Your legs should be in a 90 degree angle and your toes pointing slightly outwards (just like during hip thrusts). Use your glutes to push up your hips and squeeze the muscles for a few seconds at the top of the movement. 4. Single Leg Glute Bridge: This is just a variation to isolate each side and to increase the difficulty. 5. Frog Pumps: This is my favourite!! After this my glutes are buuurning!! 😁 Put the soles of your feet together, knees pointing widely outwards (more than shoulder width) and then do the same movement as during glute bridge. This is also a great hip opener. 6. Donkey Kicks: Concentrate on squeezing the glutes while kicking back and up with your foot. Avoid overarching your back, keep your core tight and don't swing your leg up. This should be a slow controlled movement.

A post shared by Cathy (@thenextsupervillain) on

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