Most women today want toned and strong glutes that not only help them fit into the outfits they want but also make them feel more confident. Also, everyone at some point of time experiences pain in the lower back that is usually followed by a lot of discomfort while sitting and lifting objects. The following exercises will help you strengthen your lower back and improve your posture and to build strong and well-defined glutes.
The squat is the best workout you can possibly do for strong and well-defined glutes and legs. Being a structural lift where the load is taken by your spine, it targets multiple muscle groups (especially the glutes and ensures a tremendous amount of EPOC — excess post exercise oxygen consumption).
Steps:
1. Place a bar on the squat rack (available in all decent gyms) and load it with weights as per your capacity.
2. Now place your feet directly under the bar and hold the bar with both the arms that are shoulder-width apart.
3. Get under the bar and place it behind your neck on the spine of the scapula (as low as possible) while holding the bar steadily.
4. Now lift the bar and take two steps back
5. Now make sure your feet are shoulder-width apart, the toes are pointed outwards and with your chest out and back arched go down on your haunches so that your glutes get closer to the floor.
6. Now while maintaining the same tightness and posture come back up and stand in the first position.
Glute bridges
This is another easy-to-execute exercise that is extremely effective for the development of the glutes.
Steps:
1. Lie on the floor while face-up with your knees bent and feet that are shoulder-width apart.
2. Raise your hips straight up off the ground thereby engaging your glutes and core.
3. Come back down slowly to the mean position and repeat until you get enough repetitions. You can also place a bar on the hips for added resistance.
Hyperextension
This is another effective exercise that is aimed at strengthening your lower back
Steps:
1. Take position on a hyperextension bench (available at any gym) and face downwards. Make sure your ankles are locked.
2. Now cross your hands and bend forward (as much as you possibly can without rounding your back).
3. Now come back to the starting position and repeat the movement until you get enough repetitions.
Deadlift
The deadlift is one of the best workouts you can possibly do for a strong back. Being a compound movement, it targets multiple muscle groups and also has a functional benefit that has a carried forward benefit in your day to day life.
Steps:
1. Take a weightlifting bar and load it with weights as per your capability.
2. Maintain a shoulder-width stance and place both your feet under the bar in such a way that your midfoot is directly under the bar.
3. Now extend your hips, slightly bend your knees and hold the bar with both your hands while maintaining a gap that is slightly wider than shoulder-width.
4. Make sure you push your chest out and arch your back thereby maintaining an extremely tight upper body.
5. Once you are confident of your position, lift the bar and stand straight.
6. Now while maintaining the same stance, place the bar down on the floor and repeat the same for a few times until you get enough repetitions.
— The writer is an internationally certified personal trainer and performance nutritionist
