The glutes is the name of a group of 3 muscles that are located in the buttocks area. In this article, we’ll learn some effective exercises to tone glutes fast. All these exercises can be done at home with no equipment. I will, however, tell you how you can use affordable fitness equipment to make these glutes exercises more effective.

Bridge

This is an excellent targeted glutes exercise. To do the bridge, you need to lie on your back on the floor. Bend both knees and keep both feet on the ground. Your arms should be stretched out on the floor at your sides.

Lift your butt and lower back off the floor while crunching your buttocks together. Lift as high as you can without lifting your feet off the floor. Breathe normally. Lower your body until your butt grazes the floor and repeat the movement several times for a complete set.

If you have a small exercise ball or a pillow that you can place between your knees, you will be able to do a slightly more effective form of this exercise. Just crunch the ball between your knees as you do the exercise.

Split Squat

A split squat is a cross between a squat and a lunge. This is also a great exercise to tone your glutes. To do the split squat you need to assume the following position: Take a big step with your right leg and your right foot firmly on the floor. Your left heel should be raised with the forward part of the left sole on the floor. Bend your right knee and lower your body straight to the floor. Keep your back and neck straight. Your left knee will also bend during the movement, but you need to make sure that it doesn’t touch the floor. Rise back up to the starting position and repeat the exercise several times. Alternate between your right and left leg. If you have dumbbells at home, you can hold one in each hand for greater intensity.

Quadruped Hip Extension

This is another targeted glutes exercise. To do a hip extension, get down on all fours. Keep your belly in and your back and neck straight.

Lift your right leg up while keeping the knee bent. Raise your right leg until the right thigh is at the same height as your back. You can try to inch it upward a bit. Lower it back down and repeat the movement. Alternate legs.

If you have ankle weights at home, placing one on the moving leg is a great way to make this glutes exercise more effective.

For more exercises to tone the buttocks visit Exercises To tone the Glutes
For more ways to tone your body and burn fat quickly visit Best Ways To Burn Fat
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.