Glute strengthening exercises are high on the priority list for women working on a firm, toned backside. The gluteal muscles, more commonly called "glutes" are three large muscles in your buttocks that move your leg backward and stabilize your hips and pelvis when you are standing. Strengthen your glutes right in your living room using a wobble board while you keep up with your favorite show.
Wobble Board Balance
Stand in the center of the wobble board with your feet shoulder-width apart.
Place your hands on your hips and tighten your buttock muscles. Slowly shift your weight from side to side or front to back until the board is balanced in a horizontal position.
Hold this position for 30 seconds and repeat three times. Work up to balancing for two minutes at a time. Progress this exercises by balancing on one leg on the wobble board.
Strengthen your glute muscles with wobble board squats. Stand in the center of the board with your feet shoulder-width apart and hands on your hips.
Slowly bend your knees and squat as low as you can while keeping the board balanced. Stop when your thighs are parallel to the floor.
Hold this position for three seconds, then squeeze your buttocks and return to a standing position. Repeat 10 times.
Perform lunges with a wobble board to strengthen your glutes. Stand on the floor with your feet shoulder-width apart and place the wobble board two feet in front of your right foot.
Step your right foot forward and place it on the wobble board, arms resting at your sides. This is your starting position.
Keeping your upper body straight, bend both knees slowly, lowering yourself down toward the floor. Stop when your right thigh is parallel to the floor and hold for three seconds.
Squeeze your glutes and straighten your legs, moving back to the starting position. Repeat 10 times, then switch sides, lunging with your left foot on the wobble board.
- Place the back of a chair next to one side of the wobble board or have a spotter stand next to you as you learn to balance on a wobble board.
- To prevent falls, do not attempt these exercises until you can safely balance on the wobble board without using your arms for support.
Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.