The 5 best exercises for glutes

girl in bikini

Exercising means having a certain degree of will, involvement, desire to achieve goals, wanting to feel healthier and above all, having time to do it. Many of us want to seek in the most fast, simple and efficient a beautiful body, we give you the keys to achieve it.

Having firm and hardened buttocks is one of the goals that many women want to achieve. You need to perform specific exercises for that area to achieve this. Pay attention to the best exercises to have perfect buttocks.

Everything that refers to a physical change should be done gradually, we have to be constant with the activities and exercises so that the changes are visible. We have to do them at least 4 times a week, in addition to maintaining a healthy balanced diet, low in fat and drinking at least 2 liters of mineral water daily.

girl in jeans

As the years go by, the body, if it has not been exercising, becomes heavy and flabby. It is important to stop and modify these sedentary life changes and start exercising. In this case, we will focus on toning the buttocks in a simple, fun and effective way.

Exercises to tone buttocks

Before starting this routine for the buttocks we have to take into account our body posture, it is essential that we always keep our backs straight to avoid pain later.

You have to work the area of ​​the hips and thighs to reach the buttocks. Note that you do not have lumbar or hip pulls, because if so, you are performing the movements incorrectly.

Squatting

The most basic exercise of all, ideal to maintain firm buttocks, legs and thighs. It can be done with weight or just by lowering and raising your own body weight.

  • Standing up, tospread the legs until they are aligned with the shoulders. If you use dumbbells, place them on the side of your body, one in each hand. And if you use a bar, place it behind your head resting it on your shoulders and back.
  • Once with the clear position, bend your knees and descend slowly. The thighs will be parallel with the ground and the knees not excessively bent. Resume the initial posture, the movements should be slow and with pauses.

girl on beach

Lunge

It is a simpler variant than the previous one. It starts with the same position, use dumbbells or barbell if you want.

  • Instead of flexing ltwo knees at the same timeTake a step forward with one of your feet. Without losing balance.
  • Then slowly lower your body. The leg that has been left behind should be bent until the knee hits the ground.
  • The front knee should be parallel to the ground. Keep your balance. 
  • Go back to the starting position and repeat the same movement but with the other leg.

Hip extension

This movement requires lying on a bench, or else on a bed leaving the hips at one end and with the legs and feet hanging down.

  • You must lift your legs at the same time, making force with muscles of the thighs and buttocks. It reaches up to the hips.
  • In this position, he kicks the air, with bent knees, one leg will be closer to the chest while the other is in the air.

sports and dumbbells

Gluteal pressure

Lie on the floor leaving your knees, elbows, and forearms on the floor. The knees at the hips and the elbows in a straight line with the shoulders.

  • Press on the stomach and align the back well. Raise your left leg until the knee is at hip level, flexed.
  • Squeeze your glutes for at least 3 seconds and descend to the starting position. Do 10 to 20 reps and move to the other leg.

Pelvic lift

Get a mat or soft surface. Lie down on it and place the soles of your feet on the floor, leaving your legs bent. The arms to the sides stretched in a comfortable position.

  • Elift the pelvic area into the air, exert pressure with the thighs and especially the buttocks. The back leave it in diagonal down. It should not be straight.
  • Maintain that position for a few seconds and lie down again without touching the mat with your buttocks so that the pressure continues to be exerted.
  • To achieve greater results, it is advisable that you perform the exercise at least 4 times a week and repeating series of 15 movements. 
  • You can place a weighs 2 to 4 kilos in the abdomen so that you exert more pressure and thus exercise more.

girl doing yoga

These are some of the exercises that we advise you to get started in glute work, it is important to start with simple but effective movements. Keep a record with him sport and a good diet for the results are more optimal.


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