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    Glutes Exercises for you

Deadlifts are an amazing exercise that target the lower back, glutes and hamstrings. One reason they're amazing is that, not only do they work multiple muscles, they also mimic a movement we do all day long--bending over to pick things up. This move requires perfect form in order to protect your back. If you have any back problems or feel any abnormal pain in the lower back, skip this and work on strengthening the lower back before trying it again.
  1. Stand with feet about hip-distance apart and hold weights in front of thighs.
  2. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.
  3. Lower as far as your flexibility allows. You can bend the knees slightly if you need to.
  4. Push into the heel to go back to starting position.
  5. Do 1-3 sets of 10-16 reps.

Tips:

  • Don't round the shoulders forward. To keep your back flat, look up as you lower down.
  • Don't bend the knees as you lower down. This is not a squat, but a move that comes from the hips. Keep your knee at the same angle throughout the movement.
  • Use light weights until you get the hang of it.
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Using the ball to work your hamstrings is a great way to target the lower body as well as the abs and back to help you stabilize the body.
  1. Lie down on the floor and place both heels on the exercise ball.
  2. Lift the hips up so that your body is in a straight line from head to toes.
  3. Press the heels into the ball to roll the ball in, contracting the hamstrings. Keep the feet flexed.
  4. Roll the ball back out, keeping the hips lifted.
  5. Repeat for 1-3 sets of 8-16 reps. For a modification, lower the hips to the floor after rolling the ball out to decrease the intensity.
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One-legged hamstring rolls are harder than they look! By using only one leg at a time you'll really challenge your glutes and hamstrings as well as the muscles that help you stabilize your body.
  1. Lie on the floor with right heel resting on ball and the left leg lift straight up.
  2. Press into the ball to lift the hips up into a table top position. Keep the hands on the floor to help you balance.
  3. Press into the ball and roll it in using the right heel, still keeping the hips lifted.
  4. Roll the ball back and lower the hips down, repeating the entire sequence for 1-3 sets of 8-10 reps.

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