Namrata Purohit, a renowned celebrity fitness trainer, has unveiled the go-to gluteus exercises favored by her friend and student, Janhvi Kapoor. These effective exercises can be easily performed from the comfort of your home. If you’re looking to tone and strengthen your glutes, take a cue from Janhvi’s routine and incorporate these exercises into your own workout regimen. Get ready to work on those glutes and achieve your fitness goals right at home!
Celebrities like Janhvi Kapoor serve as excellent fitness role models, showcasing that a dedicated fitness routine can be incorporated into busy schedules without the need for a gym or fancy equipment. Janhvi’s preference for basic home workouts with simple props highlights the accessibility of fitness for everyone. With a bit of creativity and commitment, we too can follow in her footsteps and embark on a journey to improve our health and well-being from the comfort of our homes.
Renowned fitness trainer Namrata Purohit recently unveiled Janhvi Kapoor’s go-to glutes exercises, designed for home workouts. These effective routines can inspire anyone looking to tone and strengthen their glutes without stepping out of the house. So, take a cue from Janhvi’s routine and make time in your daily schedule to focus on sculpting your glutes at home.
Namrata Purohit, the celebrity fitness trainer, took to social media to reveal Janhvi Kapoor’s beloved glutes exercises, which the actress incorporates into her home workout routine when she cannot make it to the studio. These exercises are perfect for home or travel workouts and are highly effective in engaging the glute muscles. Aim for 15-20 reps of each exercise and 2-4 sets, adjusting the intensity with props like dumbbells and resistance bands to suit your fitness level and goals. Get inspired and start working on your glutes with these fabulous routines!
Check out Janhvi Kapoor’s go-to glutes exercises shared by her fitness trainer, Namrata Purohit. These effective routines are perfect for home workouts and include hip lifts, kickbacks, donkey kicks, single-leg hip lifts, and side kick kneeling-single leg back. Incorporate these exercises into your fitness routine to engage and strengthen your glute muscles. Get ready to feel the burn and see the results!
Glutes exercises are crucial for multiple reasons, as explained by Utsav Agrawal, an Advance + Fitness Coach at FITTR:
1. Strengthening gluteal muscles: Glute exercises target the gluteus maximus, medius, and minimus muscles, essential for hip stability, posture, and overall lower body strength.
2. Improving lower body function: Strong glutes enhance performance in activities like running, jumping, and lifting.
3. Aiding in injury prevention: Weak glutes can lead to imbalances and compensations, increasing the risk of the lower back, hip, and knee injuries. Strengthening these muscles can help prevent such issues.
4. Enhancing aesthetics: Strong, toned glutes contribute to a more defined and attractive lower body appearance, which many people aim for in their fitness journey.
Each exercise targets specific muscles and offers unique benefits:
- Hip lifts, also known as Glute Bridges, primarily target the gluteus maximus, hamstrings, and lower back. They improve hip mobility and strengthen the posterior chain.
Steps:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Engage your core and glutes, and lift your hips off the floor until your body forms a straight line.
3. Squeeze your glutes at the top and hold briefly.
4. Lower your hips back down in a controlled manner.
5. Repeat for the desired number of reps. - Kickbacks: Target gluteus maximus and hamstrings. Improve glute strength and hip extension.Steps:
1. Start on all fours with hands under shoulders and knees under hips.
2. Keep the right knee bent at a 90-degree angle and flex the right foot.
3. Lift the right leg straight back and up towards the ceiling, maintaining a straight back.
4. Squeeze glutes at the top.
5. Lower leg back to starting position.
6. Repeat on one side before switching to the other. - Donkey Kicks: Target gluteus maximus and engage core for stability. Improve glute strength and hip mobility.
Steps:
1. Start on all fours with hands under shoulders and knees under hips.
2. Keep right knee bent at 90-degree angle and flex right foot.
3. Kick right leg back and up towards ceiling, maintaining the knee bend.
4. Squeeze glutes at the top.
5. Lower leg back to starting position without touching the ground.
6. Repeat on one side before switching to the other. - Single Leg Hip Lifts (Single Leg Glute Bridges): Increase glute activation and strength on each side individually. Improve balance and stability.
Steps:
1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Extend one leg straight up towards the ceiling.
3. Engage your core and lift hips off the floor, driving through the heel of the grounded foot.
4. Squeeze glutes at the top.
5. Lower hips back to starting position in a controlled manner.
6. Repeat on one leg before switching to the other. - Side Kick Kneeling Single Leg Back (Fire Hydrant with Leg Extension): Targets gluteus medius and minimus, improving hip stability and preventing hip drop during movement. Engages core muscles for stability.
Steps:
1. Start on all fours with hands directly under shoulders and knees under hips.
2. Keep your right knee bent at a 90-degree angle, and lift your right leg out to the side (resembling a dog lifting its leg at a fire hydrant).
3. From the lifted position, straighten your right leg backwards while keeping it elevated.
4. Squeeze glutes at the top of the movement.
5. Bend your knee again and return to the starting position.
6. Repeat on one side before switching to the other leg.
In conclusion, it’s essential to execute these exercises with correct form and control. Begin with a few repetitions and gradually increase as your strength builds. Consulting a fitness professional or healthcare provider is advisable before starting a new exercise routine, especially if you have pre-existing medical conditions or injuries. Stay consistent, be patient, and enjoy the journey towards a stronger and healthier gluteus!
