{"id":10619,"date":"2018-12-18T15:40:17","date_gmt":"2018-12-18T13:40:17","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=10619"},"modified":"2018-12-19T20:38:21","modified_gmt":"2018-12-19T18:38:21","slug":"tips-for-stronger-glutes","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/tips-for-stronger-glutes\/","title":{"rendered":"Tips for stronger glutes"},"content":{"rendered":"<p>Strong glutes are the foundation of a great physique and a healthy body, so \u00a0you need to make<!--more--> training them a priority.<\/p>\n<p>Start from today, adding exercises to your program that will restore your ailing glutes:<\/p>\n<p>SQUAT: An all-time classic exercise. To engage your glutes, try lowering your pelvis toward the floor as far as you can and press into your heels to stand up. 3 sets x 20 reps.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-10608 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/squat01-300x266.jpg\" alt=\"\" width=\"300\" height=\"266\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/squat01-300x266.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/squat01-200x177.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/squat01.jpg 379w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>STEP UP TO BOX: Standing position, one feet on the box. shift your bodyweight on the leg that is on the box and step up onto the box bending the other leg \u2018s knee in 90\u00b0. Repet on the other side. 3 sets x 15 reps<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-10610 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/stepuptobox01-300x281.jpg\" alt=\"\" width=\"300\" height=\"281\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/stepuptobox01-300x281.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/stepuptobox01-200x187.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/stepuptobox01.jpg 379w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>BRIDGE ON THE FITBALL: Supine position, knees bent and\u00a0 feet on the fitball hip width apart. Flatten your spine and curl the tailbone off the mat. Continue to peel the spine up one vertebra at a time lifting your trunk into a bridge until the weight is evenly between your shoulder blades. 3 sets x 20 reps.<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-10612 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/bridge-fit-300x187.jpg\" alt=\"\" width=\"300\" height=\"187\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/bridge-fit-300x187.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/bridge-fit-200x125.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/12\/bridge-fit.jpg 395w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Finally, don\u2019t forget the aerobic workout: Next time you go for walking or running include some uphill activity. You will definitely \u00a0burn calories and tone your glutes.<\/p>\n<p>Sofia Papageorga, Yoga &amp; Pilates Instructor, Personal Trainer, AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-9799 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/08\/sofia-e1506076316727-150x150-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strong glutes are the foundation of a great physique and a healthy body, so \u00a0you need to make<\/p>\n","protected":false},"author":1,"featured_media":10614,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,3320,2438,2437,2436],"class_list":["post-10619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-athenstrainers-en-2","tag-butt-exercises","tag-exercise-for-glutes","tag-glutes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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