Reap the benefits of squeezing your glutes for 15 minutes a day!

Most of us are on familiar and sometimes painful terms with our glutes, those pesky gluteal muscles that make up our hindquarters.

Getting them into shape is about more than boasting a pert derriere to show off a new pair of jeans - your glutes play an important role in any form of physical activity.

Gugulethu residents feel the fitness at the Asiphelimoya gym. Picture: Cindy Archillies/EWN

The good news is that strengthening these muscles does not have to involve high-impact exercise. Journalist and producer David "Mr Active" Katz reviews a recent study which narrows the requirement down to simply squeezing your glutes for 15 minutes a day.

The benefits include the fact that it is a low-risk option.

If you're doing something in the gym it's often a bit hard and what you can land up doing is not having the correct form, which is really important.

David "Mr Active" Katz, Journalist and producer

If you're just focusing on squeezing your glutes and squeezing your glutes, you can really focus on that muscle.

David "Mr Active" Katz, Journalist and producer

You're able to train them, allowing your glutes to 'fire' when they need to.

David "Mr Active" Katz, Journalist and producer

A spin-off benefit is increasing hip extension, as tight glutes are often related to tight hips.

For more easy tips on strengthening your butt muscles, as well your core, take a listen:


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