These five glute exercises for overweight women are effective to include in your workout routine when you weigh more than your normal BMI (Body mass index).
Bum, gluteus maximus, derriere, bottom, rear end. Take your pick between the languages and there will be a word for “the back of the body”, where the buttocks form a large fleshy mass (technically two masses). These glute exercises for overweight women will sure help out frustrated females get back on track!
The musculature of this region is represented by mainly three muscles: gluteus maximus, gluteus medius and gluteus minimis . These are your main driving force when it comes to walking up stairs or running. They are responsible for extending and rotating outwards/laterally at the hip.
Glutes are essentially split into 2 parts: upper/outer glutes that create an upside-down heart shape from above; lower/inner glutes which lie under the heart shaped region that form a diamond shape, when seen from above.
The gluteus maximus is by far the strongest of all three gluteal muscles and it gives you the most shape. This muscle also makes up for your postural powerhouses in life: standing and walking.
The other two muscles provide stability to this region primarily by rotating and abducting (moving away) the thigh at the hip. The key role of these smaller muscle groups is more geared towards stabilizing than moving as powerful hip extension comes from the larger muscle group behind it – glute max!
It should be easy to see why women who are overweight often experience lower back pain or even knee issues because we have weak “powerhouse” muscles that are responsible for walking, standing and running.
A good glute workout would involve compound movements that isolate and activate the entire region (e.g squats) as well as stability exercises to strengthen the stabilizing muscles around the hip area, e.g bridges, side planks and single leg squats.
It is recommended to strength train 3-4 times a week with 1-2 HIIT workouts on top of it all!
The Best Glute Exercises for Overweight Women
These exercises work all the muscles in your butt without a lot of force or weight. You can do them on a stability ball, coffee table/restroom stool and with eight pound dumbbells at most. Using light weights allows you to move quickly which makes these glute workouts aerobic—meaning they get your heart rate going while strengthening the muscles that support it too!
Not only are these great for building stronger hips but also protecting joints from stress over time as well as keeping hormones balanced.
Lighter weight also reduces blood pressure and calories burned, increases overall cardiovascular health and helps reduce anxiety / worry. What’s going down in your mind? This exercise will only require 20 to 30 minutes on tops and it’s the perfect routine to burn fat while lifting weights with this easy workout that can be done at home or outside.
5 Glute Exercises for Overweight Women
Squats engage all three glutes muscles and works the hamstrings as well. It is a great compound movement that goes heavy on the calories and uses many muscle groups for stabilization to avoid injury.
Aim to do at least 3 sets of 8-12 repetitions each, with around 1 minute of rest in between sets to make it more effective. Just watch your knees as you go down into your squat. If they cave in or fall apart during the motion then you are putting too much pressure onto them!
You don’t want to lose all of the power from your glutes by relying on your quads (the front of your thighs) instead.
Glute Bridges are a great exercise that activates the glutes and keeps them engaged for an extended period of time as you have to hold a position with light dumbbells or weighted bar on your hips at all times throughout the movement.
This can also be done without weights as well, but make sure you keep your form in check! Aim to do 3 sets of 15-20 reps each with 1 minute rest in between sets.
Glute bridges should not be very easy even with lighter weights – if it is then you are doing something wrong!
Glute kickbacks are yet another compound movement that work multiple muscles such as glutes, hamstrings and lower back stabile muscles. You need to get into a lunge position with your back knee on the ground and then raise a weight in front of you (use either a dumbbell or even a resistance band) until you feel your glutes contracting.
Make sure you go slow yet steady so that the intensity is high and for best result hold the contracted position for 5-10 seconds. Glute kickbacks are excellent at toning up those lower buttocks as well.
Glute kickback can be done without weights too, keep both legs straight and just lift one leg behind like a donkey kick but make sure to use light dumbbells if you opt out for this exercise.
Glute Press Machine
Glute press machine is another isolation movement that works only on glutes muscles. This machine usually comes with glute kickbacks in the same machine but it is possible to use Glute Press Machine separately as well.
Glute press isolates glutes muscles really well and even with lighter weights you can feel a big burn! Glute press isn’t effective at toning up lower buttocks though so this might not be your best choice for a workout unless you are going for a bigger muscle mass goal.
Glute press works great on women who want an hourglass shape by firming up their buttock region.
Side Planks/ Glute Bridge Rotations
Side planks/ Glute bridge rotations are great glute exercises for overweight women at toning up the sides of body along with working on your core stabilizing muscles too. You need to first lie down flat on one side, make sure that all your weight is supported by only the elbow and toes.
Glute bridge rotations are not just a great exercise for toning up your buttock region but also for strengthening your core muscles as you have to keep your abs engaged throughout the motion!
Keep rotating from side to side while holding your glutes contracted for 3 sets of 10 reps each with 1 minute rest in between sets.
Glute bridge rotation can be done without weights too, keep both legs straight and rotate them along with keeping the body steady as much as possible.
If done correctly, Glute bridge rotations can be extremely effective at toning up your bottom and firming it up too. Glute bridge rotations are not just a great exercise for toning up your buttock region but also for strengthening your core muscles as you have to keep your abs engaged throughout the motion!
Are These Glute Exercises for Overweight Women Effective?
Glute exercises for overweight women are very effective at toning up those lower buttocks and firming them up too. Glute strengtheners can yield visible results within a month as long as they are worked out regularly and with proper form.
As always, please remember to ask a physician before engaging into any kind of exercise if you have not done so already and follow all of the safety precautions laid out for each specific glute strengthening workout! Remember every woman’s body is different but these exercises should work best for someone who has little time to devote to workout per day – most of these workouts can be completed in under 30 minutes and some even less than that if you omit rest periods between sets.
Hope these Glute Exercises for Overweight Women article helps you out and thank you so much for stopping by!