Firm Your Glutes with Just 10 Minutes of Exercise a Day

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You can tone up and burn fat from your hips, thighs and bottom area by carrying out some simple exercises that take just 10 minutes a day. You don’t have to travel to a gym or leave the house at all so the exercises are perfect for people who work at home, people who have very hectic lifestyles or who have family commitments at home.

Here is a simple exercise routine that will get you the results that you want in just a few weeks.

Preparing for Your Exercise Session

It is important that you commit to the exercises as you need to do them regularly over the next few weeks. Make some preparations before you start the exercise regime so that you stand a better chance of completing it.

Always start with a gentle warm up. A great method for warming up prior to exercising your thighs and glutes is some gentle cycling. You don’t have to get out on the road to do this! Read reviews so that you can choose the best exercise bike for you. Check out the information on price, weight, added extras, and ease of use. Some bikes suit different weights and heights better so it is wise to check this out before you invest in one.

Gently cycle for five minutes and gradually build up your speed. At the end of the five minutes, you will have got the blood circulating to the muscles and gently stretched them so that they are ready for exercise.

Glute + Thigh Firming Exercises

Squats are a perfect exercise for toning thighs and glutes. You need to begin by standing with your feet shoulder-width apart. Place your hands by your sides then bend your knees until they are nearly at a right angle. Your thighs should now be parallel to the floor. At the same time, you should keep your back straight. Then straighten your legs to bring you back into a standing position. If you feel that you are losing your balance, you can hold your arms straight out in front of you to steady yourself. Repeat the squat 15 times when you first start and build up to 25 times over the coming weeks.

Lunges are another great exercise for firming up this part of your body. Start by standing with your right leg forward and your left leg back. Then you should slowly bend the knees so that you lower into a lunge. Stop when both legs are nearly at right angles. It is important that you keep the weight on your heels. Stabilize this stance and then push back up into your starting position. Throughout the movement, it is important that you keep your back straight and that your knees do not extend over your toes. Repeat the exercise 15 times and then swap legs and complete it another 15 times. You can work up to 25 repetitions over the next few weeks.

You will soon start to see and feel a difference. The exercises will feel easier and your muscles will appear firmer and more toned.

Katie DoyleComment