Fat buildup in the glutes, especially in women, is stubborn fat. It's hard to get rid of quickly and takes effort. But our motto is no giving up with proper nutrition plus this great program you'll be shocked by the results if you stick to it.
Workout duration: 20 minutes
Equipment used:A pair of dumbbells
Instructions: Do each exercise for 45 seconds, then rest 15 seconds before moving to the next. Keep going until you finish all exercises, that’s one set. Beginners do 2 to 3 sets. Advanced level repeat 3 to 5 sets.
1 - First exercise: Glute Bridge March
Lie on your back with your feet on the ground and knees bent at 90 degrees. Then lift your lower back off the ground so your body forms a straight line from shoulders to knees. Keep your upper body steady and lift your left leg up until it makes a 90 degree angle with your body. Then return to start and repeat on the other side.
2- Second exercise: Staggered Stance Deadlift
Stand with your right foot in front of your left like you are about to walk. Slightly bend your knees and hold dumbbells in each hand resting against your front thigh muscles, palms facing your body. Tighten your core and keep your back straight as you bend forward until your upper body is parallel with the floor. Lift your left heel naturally and hold the position for a moment. Then push back up using your glutes and back leg muscles. Do as many reps as you can in 45 seconds, then switch sides.
3 - Third exercise: Goblet Squat
Stand with your feet slightly apart. Lower your hips back and bend your knees down into a squat. Your knees should bend at least 90 degrees. Then stand back up using your glutes. You can make it harder by holding one dumbbell lifted in front of your chest or by holding dumbbells in both hands.
4 - Fourth exercise: Lateral Lunge With Dumbbell
Stand with your feet together. Take a big step far to the left with your left foot. Immediately bend your left knee to 90 degrees and keep your right leg straight. Make sure to tighten your core, push your hips back, and keep your upper back flat. Then push yourself back up and return to start. You can make it harder by holding a dumbbell in both hands in front of your chest.
