Your bum is the biggest muscle in your body, but sitting all day mean the muscles in your bum loosen and lengthen. This leaves you not only with a flabby butt but also causes bad posture, back and knee pain.
It also makes it harder to engage your glutes when you exercise, meaning you don’t get the full benefit of your workout.
This is why it is necessary to perform glute activation exercises before each workout. These exercises do not require any equipment but using a band will fire up your muscles even more.
- Glute Bridge
Lie on your back with your feet and palms flat. Raise your glutes in the air as high as you can, squeeze at the top then lower back down and repeat.
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Lie on your side with feet stacked, resting your head on your arm. Lift your upper knee, keeping your feet touching then return to start and repeat. Do the same on the other side.
- Crab walk
Start in a high squat with your feet shoulder-width apart. Shuffle your feet left to right, maintaining the distance between them throughout.
- Standing kickback
In a standing position, raise your right leg off the ground, keeping it straight and your foot flexed. Extend your leg back in a small controlled manner, squeezing your glute as you go. Lower then repeat. Do the same on the other side.