Glute and hip workout // quick and easy!

Alright, today I'm going to do a

quick

and

easy

glue and hip

workout

just to try to strengthen your

glute

s and your hips just to help with the everyday things that we do, so in this case I use a band just a a small band to some of the exercises and some of them do not require any bandages. I would recommend an iPhone just to have a band. It just makes life a little easier and makes the

workout

s that much better. Sturdy things are actually very good, they help. Over time under tension our muscles grow and learn how to use them correctly, how to activate them and all that so I highly recommend if you don't have a set they are very cheap you should get a set so here are just a couple. exercises you can do two to four sets and then eight to twelve repetitions of each, so here we go, a fire hydrant, goals to keep your back flat here and then try not to move your hips too much, try to keep them.

Keep them straight in line as you lift one leg again engaging those

glute

s and those hips, which is why these are called clam shells, so the goal is to keep your feet together as we lift the top leg, try to keep the bottom leg on the floor and then try to lift your top leg while keeping your feet together, really activates your glutes, really forces you to use those hips, strengthens those balls, so we're going to hit bridges, but the goal is to pause once we get there to the top to really push. your glutes engage your glutes engage those hamstrings once we get to the top so next one is going to be a hamstring curl with that band so you want the band around your feet that's where we'll start with both of you on the floor and then we lift one at a time, this is just a great exercise for the hamstrings, just trying to strengthen those legs, so give this one a little tricky, but give it a try, so a couple of the next ones will be Standing up, this first one it's going to be a squat, but it's going to be pressing outward with the knee, so alternating sides as we press that knee, really engaging those hips, really engaging those bands as we take those. knees out, the next one will be a lateral raise, so again we are going to have the band above our knees for this attempt to stay as upright as possible, with a slight bend in our knee, we are going to raise one leg laterally, like this that you will lift it to one side to do all the ribs on one side and then all the ribs on the other side okay so here are some exercises that you can do without a band so if you don't have a band here are some exercises what you can do, so let's do some hip circles, first hip circles to keep your back as long as you can, keep those hips aligned once again and that's it. to go in both directions so you can go outside, so we're rotating the leg in one direction and you're going to go ahead and rotate the leg in the other direction for this one, the next one we have is donkey kicks, it's the same as us .

You are always in that tabletop position and the goal is to get your heel toward the sky. Next up is going to be a lateral leg raise while you're in a plank so you're going to be on your elbow in a plank and we're going to lift that leg up, this can be done with the band which is a little more challenging so get started just with a message. These are just a few exercises you can do to help strengthen your glutes and hips. helps with any movement we do every day squats lunges anything like that really helps just make sure you keep your knees out keep your knees strong keep your legs strong so go ahead and try them let me know how you guys like it