10 exercises to enjoy some toned buttocks
Physical exercise is one of the habits that we should all incorporate into our daily life , because its benefits for health are many: it helps us reduce stress, improves our cardiovascular health, our immune system and increases our self-esteem.
Many people, in addition, also perform physical exercise to have a more slender and more toned body. In this sense, It is of special interest to know how to tone your buttocks because they include the largest muscle groups in the human body.
- Related article: "How to lose belly: 14 tips to show off a svelte figure"
Exercises to have more toned buttocks
Evidently, Physical exercise should be done in a manner that works the entire body , so it is not good to focus on a specific muscle and it is much better to combine strength exercise with aerobic throughout the week. Both methods bring their own benefits.
Now, if you want some tips to strengthen the buttock area, below you can find a list with 10 exercises that will help this muscle group .
- Maybe you're interested: "5 exercises to tone your body in 20 minutes"
1. Hip elevation
The hip lift exercise is simple but effective. Not only does the gluteus maximus work , but also the abdominal muscles and hamstrings. To do this, you need to lie on your back, with your knees bent and your feet flat on the floor. Lift your hips so that your body forms a straight line from the shoulders to the knees. Hold this position for three seconds and return to the starting position. Repeat as many times as possible.
2. Gluteus kick
Glute kicks are also called donkey kicks. It is an exercise that can be done with different variations. For the classic form, stand on all fours, keeping the core tight, the back straight and the look to the ground. Lift one leg and after bringing the knee to the abdominals, make the gesture of kicking back , simulating the kick of a donkey. At the same time, it takes the look to the front. Repeat the sequence, and perform 10 repetitions. Then change the leg.
3. Squat with back kick
This exercise consists of performing a squat and then performing a kick similar to the previous one. To carry out this exercise it is necessary keep legs spread shoulder width apart and placed in squat position. Then, when recovering the normal position, it is necessary to move the weight towards one leg and raise the other straight back. Then return to the squat position. Deal as many times as possible.
4. Side strollers
An ideal exercise for legs and glutes. Start in position with your feet together. You just have to take one foot to the side and bend the knee . Slightly bend your back forward while lowering to work your buttocks further. Return to the starting position and repeat 12 times for each leg.
5. Bulgarian squad
Although this exercise is called a Bulgarian squat, it is similar to stride. To do this, you must help yourself from a chair or bench and stand in front with your legs together. Put one foot on the bench and the other keep it on the ground, in a comfortable position. Then perform a stride while the foot is resting on the chair or bench. Do 10 reps and change your leg . This is one of the most complete exercises to tone your buttocks.
6. Squat with side kick
This exercise mainly works the quadriceps gluteus maximus. It's similar to the back kick squat, but, in this case, the kick is towards the lateral . That is, the squat is performed and, while the initial position is recovered, the leg is raised to the side. Then the exercise is repeated with the other leg. You can do 15 repetitions on each side.
7. Spartan reverence
Spartan reverence is a useful exercise that is not used very often. First you have to start with your feet slightly apart and lift one leg slightly. In this position, supporting the weight with the other leg, it is necessary to touch with the fist on the ground , on the same side as the raised leg. Then repeat the exercise with the other leg. You can watch the video below to get an idea of the movement.
8. Sumo squat
The sumo squat is an ideal exercise to work the glutes. It requires a dumbbell or a kettlebell, although you can also do it with a bar. To carry it out, it is necessary to perform a normal squat and hold the dumbbell with both hands in front. The weight must remain doing resistance while tension is used on the buttocks to lift the body .
9. Swing with Russian kettlebell
A very stimulating and very good exercise to work your glutes and other muscles. In fact, it is an exercise that will make you feel very good. It is similar to the previous one, and the initial position is the same. However, instead of performing the sumo squat, the kettlebell rises to the front (and at the same time the whole body). Better that you visualize the video to know how to do it.
10. Romanian deadweight
The feet are placed under the bar, right in the middle, with the legs shoulder-width apart. It is necessary to descend comfortably with a straight back. When grabbing the bar, the look must be in front, and to lift it, it is essential to maintain a strong posture so as not to arch your back . You can perform 10 repetitions.