In addition to the exercise routine, to obtain results will be essential to take care of our food and ingest 2 liters of water daily.
If you want to have perfect glutes, there are very good routines outside or inside the gym that can help you. In the following article you will learn the most effective exercises to reaffirm buttocks, to get good results in a matter of weeks.
The sagging of the buttocks is an aesthetic problem that requires, in the first measure, of effort and second, of constancy, in order to correct it. With regular exercises you can get the figure you want.
It is necessary to take into account, before beginning the routine for the buttocks, that at all times the back has to be straight, thus you will take care of it and you will avoid problems. What you have to work on is the thigh area and not the waist.
If you feel tugs or pain in your lower back or your hips then it means you are doing the exercise wrong. Reacts posture and starts over. As much as you want to have the buttocks firm you do not have to neglect the back nor cause injuries.
Exercises can be done both in the gym and in the living room of your house, the important thing is to be strict with the routine, to repeat it at least three times a week and to eat healthier. It will not do you any good to try so hard if you eat any food. And do not forget to drink at least two liters of water per day, do or do not exercise.
The Best Exercises to Firm Buttocks
Undoubtedly, they are the best known exercises for the glutes, thighs and legs. It is the essential exercise in any routine. You can do it with different variants, using a barbell with weights, with dumbbells or simply the weight of your body to generate resistance.
- Standing, it separates the legs to a broad shoulder. If you use dumbbells, they can be to the sides of the body (one in each hand) or with arms stretched to the sides (at the level of the shoulders). If you use weight bar, pass it behind the head and hold it with the shoulders.
- Bend your knees so the body goes down. Try to ensure that the thighs are parallel to the floor and that the imaginary line of the knee does not extend beyond the tip of the feet.
- Hold this position for a few seconds, then resume the initial posture. The movement should be slow and slow.
2. Half squat or lunge
It is one of the simpler variants of the previous exercise. The position is the same and you can also use your body, barbell or dumbbells as resistance.
- Feet at shoulder width. Instead of going down to the floor, what you should do is take a step forward with one foot, as exaggerated as you can without losing your balance.
- Keep your shoulders above your hips. The leg left behind should also be flexed from the knee so that it rubs against the floor.
- The front knee should not exceed the line of the tip of the foot. Return to the starting position and repeat with the other leg. It exchanges and fulfills the same number of positions with each one.
3. Hip Extension
For this exercise you should be lying on a gym bench (or you can do it in your bed) and your hips should stay on the end, with your feet hanging down.
- Lift both legs at the same time, strengthening the muscles of the thighs and glutes. Must be at hip height.
- Hold this position and alternate as if you were kicking to swim, but in the air. When one leg is closer to the chest, the other is at hip height, they come together in the middle of the movement.
Stand in front of a bench or chair that is sturdy and high so you can tilt one knee at a 90 ° angle and stand on it.
- Place the right foot on the bench and lift the body using the strength of the muscles of your thighs and glutes.
- Stretch as much as you can, the idea is that the leg is fully stretched. The left leg should not touch the bench, but if you can stand on tiptoe.
- Hold for a few seconds and descend slowly. Repeat five times with that leg before changing.
Place your knees, elbows and forearms on the floor. Knees at hip height. Elbows in a straight line with shoulders.
- You should tighten your stomach and align your back well. Now raise your left leg until your knee is at hip height, flexed.
- Squeeze the glutes for three seconds and descend to the initial posture. Perform fifteen repetitions before moving to the other leg.
Start the exercise in the same posture as the previous one, supporting elbows, knees and forearms on the floor. It tightens the stomach.
- Lift right leg to hip height, flexing knee. The kicks can be done either up (as if the sole of the foot touches the ceiling) or back, stretching the leg and that is straight.
- In either case you must hold for a few seconds. Do eight repetitions and change your leg. For the exercise to have more resistance, you can use ankle weights.
7. Pelvic lifting
Lie on your back on a mat, support the soles of your feet on the floor, flexing your knees. The arms to the sides of the body.
- Lift the pelvis toward the ceiling, exerting pressure with the glutes or thighs. The back should be diagonal to the ground.
- Hold the position for a few seconds and return to the initial position, without touching the mat with the buttocks.
- Do ten repetitions, rest and start again. A variation to this exercise is to place a round weight on the abdomen.