{"id":30269,"date":"2018-02-15T08:55:38","date_gmt":"2018-02-15T08:55:38","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/en\/?p=30269"},"modified":"2022-03-04T08:52:49","modified_gmt":"2022-03-04T08:52:49","slug":"train-your-glutes-in-10-minutes","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/train-your-glutes-in-10-minutes\/","title":{"rendered":"Train your glutes in 10 minutes"},"content":{"rendered":"<p>One of the most <strong>important pillars<\/strong> of <strong>health<\/strong> and <strong>wellbeing<\/strong> is <strong>exercising<\/strong>. If we want to <strong>stay healthy<\/strong> and <strong>fit<\/strong>, we have to <strong>dedicate time<\/strong> to <strong>working out regularly<\/strong>. Therefore, it\u2019s essential that you <strong>find<\/strong> a <strong>fitness programme<\/strong> that <strong>works for you<\/strong> and that <strong>keeps you motivated to continue<\/strong>. The<strong> fitness experts<\/strong> at<a href=\"https:\/\/shawellness.com\/shamagazine\/\" target=\"_blank\" rel=\"noopener noreferrer\"> SHA<\/a> also <strong>recommend<\/strong> <strong>switching up<\/strong> your <strong>exercise routine<\/strong> every <strong>4-6 weeks<\/strong> as <strong>muscles have memory<\/strong> and once they get used to an exercise, the <strong>effects become less visible<\/strong>.<\/p>\n<p>The<strong> fitness team at SHA<\/strong> has <strong>created<\/strong> this <strong>simple glute exercise routine you<\/strong> can do anywhere and only takes<strong> between 15-20 minutes<\/strong>. This exercise plan doesn\u2019t require any equipment, just a bit of space to move freely.<\/p>\n<p><strong>Tips:<\/strong><\/p>\n<ul style=\"list-style-type: disc;\">\n<li>Always <strong>start with a 5-10 minute warm up<\/strong> before executing any of the exercises. You can warm up by <strong>running<\/strong> on the spot, doing <strong>jumping jacks<\/strong>, <strong>jump roping<\/strong> or <strong>squat jumping<\/strong>. If you\u2019re at a gym, you can use one of the <strong>cardio machines<\/strong>.<\/li>\n<li>Do at least<strong> 3 circuits<\/strong> of all the exercises and <strong>increase the repetitions<\/strong> every week.<\/li>\n<li>For best results, <strong>complete this series 3 times a week<\/strong>.<\/li>\n<li>Always <strong>finish<\/strong> the workout with a<strong> stretching session<\/strong>.<\/li>\n<\/ul>\n<p>Get your workout gear on and<strong> start toning your glutes<\/strong>!<\/p>\n<p>&nbsp;<\/p>\n<p>If you also <strong>want to tone your abdomen<\/strong>, try this 15-minute <a href=\"https:\/\/shawellness.com\/shamagazine\/15-minute-core-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">core workout<\/a>!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the most important pillars of health and wellbeing is exercising. If we want to stay healthy and fit, we have to dedicate time to working out regularly. Therefore, it\u2019s essential that you find a fitness programme that works for you and that keeps you motivated to continue. The fitness experts at SHA also [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":30274,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-formats\/single-template-video.php","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[34],"tags":[],"class_list":["post-30269","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Train your glutes in 10 minutes | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Get fit in just 10 minutes with this simple glutes exercise routine created by the fitness experts at SHA.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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