Tone your side glutes with these exercises
What's the story
African cultures have a rich history of movement and dance, often incorporating exercises that strengthen and tone the body. These exercises, rooted in tradition, can be particularly effective for targeting the side glutes. By integrating these movements into your routine, you can achieve a more toned physique without the need for expensive equipment or gym memberships. Here are five African exercises to help you tone your side glutes.
Move 1
Dance-inspired lateral lifts
Lateral lifts are inspired by traditional African dance moves that emphasize lateral movement and flexibility. Stand with feet shoulder-width apart, lift one leg out to the side while keeping your core engaged. This exercise targets the side glutes effectively. Repeat on both sides for balanced toning.
Move 2
Squat variations with a twist
Squat variations with a twist are common in many African fitness routines. Start with a basic squat position, then add a twist of your torso as you rise back up. This movement engages both the glutes and core muscles, providing a comprehensive workout for the lower body.
Move 3
High-knee drills for agility
High-knee drills are inspired by traditional African sports that require agility and quick footwork. Lift your knees high towards your chest while maintaining a brisk pace. This exercise not only tones the side glutes but also improves cardiovascular health and coordination.
Move 4
Side lunges with rhythm
Side lunges with rhythm are a staple in many African communities' daily activities. Step out to one side into a lunge position while keeping your other leg straight. Alternate sides rhythmically to engage both inner thighs and side glutes effectively.
Move 5
Calf raises on elevated surfaces
Calf raises on elevated surfaces are inspired by terrain variations in different parts of Africa. Stand on an elevated surface like a step or curb, then raise yourself up onto your toes before lowering back down slowly. This exercise strengthens calves while indirectly engaging glute muscles during movement.