Efficient exercises can  help you to restore and strengthen the gluteal muscles.

Here they are:

1.

Heel Press to Floor

Lay on your back,bend your  knees and put your feet flat on the floor in one line with the hips, knees, and ankles.

Then press your heel to the floor and start contraction at the buttocks. one side at a time .

2.

Pelvic Curls

– engage the buttocks ,bring the pubic bone to the sky and continue to roll up sequentially through your spine onto your shoulders

Don’t tense up your shoulders and neck and just carefully roll down to the starting position from the top of the spine.

3.

Combining the Pattern

Put one leg up on a step,opposite arm is forward and your  hips, knees, and ankles are aligned .

Next,press down into the heel of the lead leg, step up to balance and move the rear leg forward  at 90 degrees.For balance  switch your arms

naturally .

Finally send the leg  to the starting position and then repeat while  switching sides.

4.

Lunges
Start by stepping  out with one leg  your knees bend at 90 degree angles ,your hands behind your head and your torso vertical.

Next  back heel will lift and the back knee will lower  until it  touches the floor and keep  the knees in line with the hips and ankles.

Finally press down the front heel to re-engage the buttocks and to return to the starting position. Repeat and then switch sides.

5.

Deadlift
Stand,put the arches of your feet lined up with the outside of your hips,your hands behind the head and make “corkscrew” action.

Next, straight your hips  behind you and continue to send the them back in space, using this hip hinge, maintain the torso in one place so you eventually become parallel to the floor in a flat back position.

Now with pressing  the hips forward  bring the torso back to the upright starting position.

This 5 workouts will make your gluteus amazing.

Thanks for reading and thanks for support.

http://hfstips.com/wp-content/uploads/2016/10/exercises-to-restore-and-strengthen-gluteal-muscles.jpghttp://hfstips.com/wp-content/uploads/2016/10/exercises-to-restore-and-strengthen-gluteal-muscles-150x150.jpgHFS TIPSSport & FunworkoutEfficient exercises can  help you to restore and strengthen the gluteal muscles. Here they are: 1. Heel Press to Floor Lay on your back,bend your  knees and put your feet flat on the floor in one line with the hips, knees, and ankles. Then press your heel to the floor and start contraction at the buttocks....We cannot waste time. We can only waste ourselves.