15-MINUTE GLUTE WORKOUT THAT HELPS WOMEN OVER 40 HAVE FIRMER GLUTES

| October 5, 2023 | Bodybuilding and Fitness Nutrition | No Comments

As women age, maintaining muscle tone and strength becomes increasingly important. One area that often requires attention is the glutes.

Firm glutes not only enhance your appearance but also play a crucial role in supporting your overall posture and stability.

In this article, we present a non-generic 15-minute glute workout specifically designed for women over 40, helping you achieve firmer and stronger glutes.

Plan instructions

  • Performing the 5 exercises is a series.
  • Rest 1 minute at the end of a series.
  • Do as many sets as you can.
  • Perform this series of exercises 5 to 6 times a week

Squats

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Jumping jacks

  • Stand with your feet together and hands at your sides.
  • In one movement, she jumps her feet to the side and raises her arms above her head.
  • Immediately reverse that movement by jumping back to the starting position.
  • Do 30 repetitions.

Frog jumps

  • Squat down. With the palms of the hand touching the ground.
  • Maintaining form, push yourself forward and fall in the same way.
  • Do 10 repetitions.

Squat with side kick

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • When you do it, let go, lean to one side and release a side kick. This is a repeat.
  • Do 12 repetitions on each side.

Leg scissors

  • Lie on your back on the floor. Place your arms at the sides of your body, with your palms facing the floor.
  • Raise your legs a few centimeters, keeping them straight.
  • Move your right leg to the left and vice versa, making your feet cross each other. That’s a repeat.
  • Perform between 10 and 15 repetitions.