Today, more than just looking pretty and toned, the exercise routines to strengthen offer our body health, strength and energy. There are routines so that each part of our body can be strengthened, although there are parts that, as humans with a little bit of good vanity, we want to give it more attention. Such is the case with routines for sagging breasts , hips, arms, back , and glutes.

For well-toned glutes , just an exercise ball can go a long way. If you are in a normal routine of squats and lunges, be sure to find one of your favorites in the following three movements that even involve the plank, which is an exercise that also strengthens your whole body at the same time. Take a look at these three exercises that you can start doing now, if you don’t have any physical problems that prevent you.

Working hamstrings

If working your glutes and hamstrings at the same time sounds strong, it’s time to try this easy-to-follow routine.

  1. Start by lying on your back with an exercise ball under your heels. Bridge your hips and knees slightly bent, and hold that position throughout the exercise. A slight bend in the knee allows you to focus the work more on the glutes while protecting the knee joints.
  2. Bend your feet, and sink your heels into the ball. Lay your arms straight at your sides for support – don’t use them, though; they are just for support.
  3. Slowly roll the ball towards your body while pressing your heels. Keep your hips in the bridge position; don’t push them up while doing the movement.
  4. Then slowly return to the starting position to complete one rep.
  5. Do three sets of 10-15 reps.

Elevations in superman in plank


For a challenging variation on the Superman standard, the extra power and effort this routine gives you is well worth it.

Lie on your belly, and keep a ball between your feet. Engage your abs, and extend your arms out and forward. As you inhale, squeeze the ball and lift your knees, arms, and chest off the ground. Hold this position for a count of 10, and then slowly release your body back to the ground. Repeat for two sets of 10.

Butt and leg raises in plank

These plank leg raises   are an incredible alternative to working your glutes and back of your thighs at the same time.

  • Lie on your belly on an exercise ball, and walk with your hands so that the ball is below your shins. Your hands should be below your shoulders.
  • Tuck your navel towards the spine to engage the abdominals, it will help you keep your spine straight and your body stabilized.
  • Raise your right leg in the air, and then slowly lower back toward the ball, but don’t let it touch. This counts as one rep.
  • Keep your pelvis level as you repeat.
  • Complete three sets of 10 to 12 reps with the right leg, and then repeat with the left.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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