The most important thing when carrying out this routine to tone your buttocks is perseverance, as well as to accompany the exercises of a balanced diet
If you want firm, toned and attractive glutes, you should start to design a good exercise routine. To help you with this, we tell you some of the exercises that can help you look great. And remember, perseverance and dedication are key throughout the process.
Regardless of sex, age and the presence (or not) of cellulite, many people worry about having a physical condition that gives them benefits in terms of health, but also, in terms of aesthetics. After all, who does not want to feel and look good?
One of the great challenges when starting any exercise routine is to maintain perspective and motivation. This goes hand in hand with the progressive loss or, rather, the demystification that exercise is an arduous and difficult task.
How do I properly exercise my buttocks?
The glutes are not a single muscle. In fact, each gluteus is composed of three muscles. So, depending on what you want to achieve, you must choose an exercise that serves to exercise one or the other .
The buttocks are divided into 3 muscles: gluteus maximus, gluteus medius and gluteus minimus.
The gluteus maximus is the largest and is responsible for giving the general size of the gluteus.
The middle is at the upper end of the gluteus maximus.
The gluteus minimus is below, at the lower end of the gluteus maximus and this is responsible for giving the round shape so characteristic to the buttocks.
Performing several random exercises does not assure us that we are exercising these 3 muscles . Therefore, it is essential to work these muscles at the same time, to achieve the greatest possible stimulation, and also faster results.
Exercises to increase the buttocks
This is the best known exercise to increase the size of the buttock. There are infinities of positions to perform appropriate squats.
We recommend that you start doing squats, without weight , and then begin to add it little by little, to be exerting more pressure on the muscles.
The correct way to perform a squat is by standing straight, preferably with your legs well apart.
Flex the knees, without exceeding the tip of the feet , while pulling your hips back slightly.
Go down as far as you can and go back to the beginning.
The best way is to repeat this movement about 10 times in sessions of 5.
If you feel that you are exerting force on your legs, open your legs wider . This will allow even more work for the gluteal area.
2. Sumo squat
This exercise is perfect for toning the inner muscles of the buttocks.
You can do it with weight from both sides, either a dumbbell or a dumbbell or directly placing a single weight between the legs separated.
Stand up straight, with your back straight and your legs apart.
Bend the knees until they are horizontal and then, with the help of the weight, lower.
The ideal is that you feel a pressure on the buttocks when you go down, this is what we are looking for.
Repeat about 10 times for 5 series.
3. Squat with jump
It is a variation of the squat. It differs in that, when rising, the knees are stretched making a jump .
Impulse until you make the jump, rest for 10 seconds and go back down to complete a series of 5 minutes.
4. Strides or intruders
This exercise is one of the most effective and with the best results.
Stand upright, with your back straight and pretend to take a step , stretching your leg forward.
Use a dumbbell or a dumbbell and hold it in your arms. Flex the knees, lower and rise again without removing the position.
Perform 10 repetitions every 5 series.
It is excellent for working the lower part of the buttocks. It can be done with weight or without it, but it is advisable to use the use of dumbbells or bars.
Tilt your hips back by slightly flexing your legs.
Hold this position for a few seconds and then release.
It is important that when you return to the starting position you contract the gluteus , in this is that the effectiveness of the exercise is based.
If you use weight, it is advisable to place it in front of you, with your arms stretched out or at your sides .
Perform 10 to 15 repetitions in sets of 5.
Now that you have the 5 best exercises for the gluteal augmentation, design the routine that will take you to reach your goal and, Hands on!