Exercises for gluteus

Exercises for gluteus

We've been writing about some exercises for women, and how they can get rid of fat, or improve some body parts, but we think it's fair to dedicate this article to men.

Most of them are going to the gym because they want to have huge biceps and big shoulders and chests.

That is great, but what about the lower parts of your body ? In case you want to improve them too, but don't know how, here are some examples of great exercises, that will make it look better.

1. Squats - This exercise is amazing, cause it will help you tone your gluteus. It will activate your muscles.
To do it, fold your arms across your chest, and start bending your knees, while lowering your trunk.
2. Lunges - It will shape the lower parts of your body and your hips will be more flexible. You need to start from a standing position, then take a step in front and bend your knees slowly, until the back knee touches the floor.
Your torso needs to be straight and your tummy in. Then push your body up, using your front heel to get back in the starting position.
3. Bridges - This is a great exercise, not only for men, but also for women. Lie on your back ( place something comfortable on the floor ), then bend your knees a little, while your feet are still on the floor.
Your feet need to be at least hip-width apart. Lift your spine off the floor, and keep your hamstrings and butt squeezed until you've formed a diagonal line from your knees to your shoulders.
You should stay in that position for a while, and then return slowly to the floor.
 

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