Day 2: 7 Moves for Stronger Glutes and Hips

In less than 10 minutes, you'll be on your way to having a stronger butt and hips.

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Day 2: 7 Moves for Stronger Glutes and Hips Let's get ready for day 2 of the Verywell Fit 7-Day No Equipment Fitness Challenge! Your glutes and hips are some of the most important and powerful muscles in the human body. In fact, your gluteus maximus is your biggest muscle, and your glutes work every time you stand up, walk or run up the stairs, and jog, just to name a few. So, strengthening these muscles will help you to move through your everyday life with greater comfort and ease.   These seven exercises will strengthen your glutes and hips in 10 minutes or less.   Let's get started!   Tara's Tip  “Use a resistance band above your knees on these exercises to challenge the booty to burn even more.” — Tara Laferrara, CPT, of the Verywell Fit Review Board     Warm-Up: The Basic Squat     Squats are one of the best lower body exercises you can do. Why? One reason is that squats are a multi-joint, compound exercise which target all the major muscles of the lower body, including the hips, glutes, and thighs.   Do 3 sets of 20 reps of the basic squat, and take a short breather in between sets.   Tip: Try out different squat variations to hit different areas as you become more advanced. LEARN MORE     Single-Leg Squat     Adding single-leg squats to your training program is one of the quickest ways to tone your legs and glutes. It can also help you develop balance and coordination, and reduce knee pain.   Do 10 reps on your right leg, followed by 10 reps on your left leg. LEARN MORE     Quadruped Hip Extension     The quadruped hip extension, often referred to as the glute kickback, is an excellent, beginner-friendly exercise for targeting the gluteus maximus.   Start by doing 10 reps on each leg, then work your way up to 20 reps on each leg. LEARN MORE     Hip Side Lifts ("The Fire Hydrant")     The fire hydrant is a beginner level bodyweight exercise that targets the muscles in your hips, glutes, and core region. It's an excellent exercise for improving mobility and range of motion in your hips.   Start by doing 10 reps on each leg, then work your way up to 20 reps on each leg. LEARN MORE     Single Leg Bridge     The single leg bridge exercise is a great way to isolate and strengthen the gluteus muscles and hamstrings.   Do a set of 10 reps with your right leg up, then do 10 reps with your left leg up. LEARN MORE     The Clamshell     The clamshell is a simple exercise that strengthens the hips and thighs. It also teaches pelvic stability as the leg rotates inward and outward at the hip.   Do 2 sets of 10 on each side. LEARN MORE     Cool Down: Reclined Hip Stretch     The reclined hip stretch is one of the best stretching exercises for the outside of the hip and the buttocks. It may look like a "pretzel move," but once you ease into it, it feels great.   Hold this one for as long as you like, and be sure to do the stretch on both sides. LEARN MORE     CONGRATULATIONS! You've completed day 2 of the Verywell Fit 7-Day Challenge. Grab a glass of water and give yourself a pat on the back. We'll see you again tomorrow! Preview: Tomorrow we'll work your upper back and chest.   READ THESE NEXT Why Nutrition Is an Important Part of Fitness READ NOW  › Popular Foods Fitness Pros Eat READ NOW  › 10 Tips to Help You Sleep Better READ NOW  › The Importance of Rest and Recovery After Your Exercise READ NOW  › You are receiving this newsletter because you subscribed to the Fit Life newsletter. If you wish to unsubscribe, please click here. A DOTDASH BRAND 1500 Broadway, 6th Floor, New York, NY, 10036 © 2020 Verywellhealth.com - All rights reserved. Privacy Policy

11 Amazing Grilled Vegetable Dishes to Make This Summer

In today's edition, we've got things you should never put in the dryer and grilled vegetables to make this summer.

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June 06, 2020 At Dotdash, our mission is to help people. We can do more. We must speak up when it comes to matters of oppression, systematic racism, and hate. We have the responsibility to spread the message of inclusivity, equality, and human rights. We are listening, and we are learning. We will do better. Black lives matter. Here are some organizations where you can donate to fight racial inequality: Black Lives Matter Color of Change Minnesota Freedom Fund Black Visions Collective Know Your Rights Camp American Civil Liberties Union The Spruce 11 Amazing Grilled Vegetable Dishes to Make This Summer Lifewire Where to Watch Free Movies Online The Spruce 16 Things You Should Never Put in the Dryer The Balance How to Know if Your Company Values Diversity and Inclusion Verywell 9 Tips for Cutting Back on Drinking Trending Now The Best Laptops Under $200 How to Make Hardwood Floors Shine DIY Citronella Candles to Ward Off Bugs This Summer What to Know About One-Way Car Rentals Which Dog Breeds Don't Shed? Looking for answers, advice, and inspiration? We can help. You are receiving this newsletter because you subscribed to About Today newsletter. If you wish to unsubscribe, please click here. 1500 Broadway, 6th Floor, New York, NY 10036 • ©2020 Dotdash • All Rights Reserved. • Privacy Policy