Sometimes, there isn’t enough time in the day to get everything done, including working out. But it’s “No Excuse November,” and many of us have goals. So we have to make it enough.
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You can sculpt those glutes in under 30 minutes with a busy schedule. These five glute exercises are designed for all fitness levels and are perfect for busy women on the go. Therefore, to all of my busy queens, here are five “Busy Girl Glute Exercises” that are quick yet effective to add to your day-to-day.
Best Busy Girl Glute Exercises
These exercises can be adapted to your fitness level, whether you’re a beginner or more experienced. Start with a weight or resistance level that challenges you but allows you to complete the recommended reps with proper form. As you progress, gradually increase the intensity or weight to keep challenging your glutes.
Maintaining proper form during each exercise prevents injury and maximizes results. Pay attention to your breathing, engage your core, and focus on squeezing your glutes during the entire range of motion. Always consult a fitness professional or physician for any concerns or medical conditions.
Squats
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Squats prove excellent to start off the “Busy Girl Glute Exercises.” Begin by standing with feet at shoulder width, bend your knees, and push your hips back. Maintain an upright chest and straight back. Descend as far as comfortable, then push through your heels to rise. Complete three sets, each with 12-15 reps. Add a resistance bands for an even more effective workout.
Lunges
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Lunges are a versatile exercise that strengthens the glutes while improving balance. Start by stepping one foot forward, bend both knees at a 90-degree angle, and lower your body toward the ground. Make sure your front knee is directly above your ankle. Push through your front heel to return to the starting position. Repeat with the other leg. Do three sets of 12-15 reps for each leg.
Glute Bridges
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The third exercise in the “Busy Girl Glute Exercises” is lunges. Glute bridges are an effective exercise that isolates and engages the glutes. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, keeping your core engaged and squeezing your glutes at the top. Lower your hips back down and repeat. Do three sets of 15-20 reps.
Donkey Kicks
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Donkey kicks are a simple yet potent exercise to work those glutes. Start on all fours, keeping your hands directly under your shoulders and your knees under your hips. Lift one leg behind you, keeping your knee bent at 90 degrees. Squeeze your glutes at the top, then lower your leg. Do three sets of 12-15 reps for each leg.
Fire Hydrants
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Fire hydrants are another effective exercise that targets the glutes and helps improve hip mobility. Begin on all fours and lift one knee to the side, keeping your knee bent at a 90-degree angle. Squeeze your glutes at the top of the movement and then return your knee to the starting position. Do three sets of 12-15 reps for each leg.
Perform these exercises in a circuit to make the most of your limited time. Complete one set of each exercise with minimal rest in between. Then, repeat the circuit for a total of three sets. This method saves time and boosts your calorie burn. It also keeps your heart rate up for added cardio benefits.
A busy girl can still achieve toned and strong glutes with these efficient exercises that take less than 30 minutes to complete. Squats, lunges, glute bridges, donkey kicks, and fire hydrants at home or in the gym can cater to all fitness levels. So, make the most of your precious time and prioritize your fitness journey for a healthier and happier you!