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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: Drop the weights — this 10-move bodyweight workout will fire up your glutes

If you’re looking to fire up your glutes but don’t have time to hit the gym or don’t want the fuss of setting up equipment, look no further. This 10-move routine is designed to strengthen and sculpt the lower body with a variety of exercises that zero in on your glutes, hamstrings, quads and lower back muscles.

Popular online fitness trainer, , shared the workout to Instagram where she demonstrates each move in full.  The routine will not only build muscle strength and stamina in your lower body but you’ll also experience benefits across the board for your fitness, such as increased stability and enhanced athletic performance.

Zero equipment workouts are the king of convenience but they are also customizable for all levels. So, no matter your fitness level, whether you’re a beginner or an experienced fitness enthusiast, you can adapt the routine to your own pace and gradually increase the intensity, working on . 

The more confident you become with the routine, the more you can push yourself by increasing the number of reps or by eventually adding some weight such as the . 

What is the workout?

, single-leg exercises for the glutes result in higher levels of muscle activation. So it’s no surprise that Itsines packed a healthy bunch of unilateral exercises into her routine.

Additionally, strong glutes are known to provide important support to the lower back. By strengthening these muscles, you can improve posture and help to alleviate and prevent lower back pain. If you’re worried about injuring your back during a workout, slow down, break each exercise down, and really focus on nailing proper form before increasing the intensity.

Large muscles in the body, such as the glutes which are in fact the largest muscle in the body, demand more energy. Itsines’ 10-move routine encourages calorie burn not only during exercise but also during recovery. This can positively impact weight management, as it helps you burn calories even when you’re resting. 

That being said, healthy and long lasting results don’t just come from exercise, results are also sustained in the kitchen. Therefore, making sure you properly fuel your body before and after working out is essential. Consuming ample amounts of carbohydrates and protein alongside an active lifestyle is key for fueling the body and for aiding recovery.

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