Genneflesions, dishes, bicycle … we know all these exercises to lift the buttocks. Their power? Strengthen the buttocks! Why is it important? And how to do it? We tell you everything!
As for the rear, not everyone is in the same boat. And after all, the better. However, if some girls are pently not to have bombed born, you should know that there are many ways to solve this problem. We will present in this article the best exercises to strengthen the buttocks at home. Let’s start!
The importance of doing exercises to raise buttocks
In addition to aesthetics, our buttock muscles – three in number: small, medium and large buttock – are essential for the correct functioning of our metabolism and for our physical form. Partially stabilizes our hips. And even if we use our feet every day – to stand, to walk or run – it is essential to train our feet more to improve our posture and simplify daily life.
Regular sport allows our body to better manage physical efforts. Going up the stairs becomes much easier with a little practice. Finally, at the health level, sport helps to reduce knee and back pain. And due to exercises to enlarge the buttocks that you get a sexy posture. So why hesitate?
How to train the buttocks?
To work well this part of the body, you have two options: activate the entire foot – including buttocks – with polyalarticular movements. Or take only the buttocks with isolation exercises (usually on the floor).
plan Bombed down in 21 days It’s for you if you want to make your bomb from below!
Exercises to raise buttocks
squat
Genuflections are effective exercises for buttocks, it is known. To make them stand with your legs extended slightly to the width of the shoulders and facing outwards. Then go down by folding your knees and pushing your back on the bottom. It is important to keep your back straight, full of forward and maintain support on the thumb, out of the foot and heel. So you get up without moving your feet to return to the original position. Be careful to check the breathing: inspire the descent and expire to lifting.
lunge
Fandles are also one of the most effective exercises for buttocks. These help to tone the buttocks and strengthen the legs. This is an exercise that can be varied: on the side, with jumps or adopting the Bulgaria version.
To perform the correct fans, put one foot in front and the other in the back. The rear foot heel should always be raised by the floor. Once you are well positioned, go down as low as possible, in order to have an angle of 90 ° C on the knees. Do not forget to inspire well to go down and exhale to lift.
For other exercises to lift the buttocks, watch the following video.
We get rid of cellulite! 5 Best exercises for a bombed fund and toned thighs
https://www.youtube.com/watch?v=i4mj6wirib8
Tips for an unforgettable training in the head
For complete training for buttocks, it always begins with a heating to avoid any risk of trauma. This Recommend your coach. Then continue with polyalarticular exercises. So the intense exercises will multiply the sensations and stimulate the buttocks.
The buttocks work well once they begin to warm up. If it is not received? Either the movement is scarcely performed or the exercise must be intensified. To do this, you can adapt your sessions by making them more complex using an elastic tape or a weight.
There are many exercises for cellulite on buttocks and which have an effect only if you train regularly. In addition, it is very important to have a balanced diet. This can help you our nutritionist in the club from which you can receive a Free consultation.
Why Strengthening the Buttocks is Important
1. Boosts Overall Strength and Stability
The glute muscles (gluteus maximus, gluteus medius, and gluteus minimus) are among the largest muscles in the body. They play a crucial role in hip extension, stabilization, and movement. Strengthening your glutes can improve your performance in various activities, from walking and running to squatting and jumping.
2. Posture and Balance
A strong set of glutes helps with postural alignment. The glutes support the pelvis and help you maintain a neutral spine position, reducing the likelihood of lower back pain and improving your overall balance.
3. Improved Athletic Performance
For athletes, strong glutes are key to explosive movements, such as sprinting, jumping, and even lifting weights. A powerful gluteal region translates to more power in your performance, especially in sports that involve running, cycling, or jumping.
4. Aesthetic Benefits
Of course, one of the reasons many people focus on glute exercises is for aesthetic purposes. Strengthening your glutes can give you a more toned, lifted appearance, enhancing the shape of your lower body.
How to Strengthen and Lift the Buttocks: Best Exercises
There are several exercises that specifically target the glutes, but here are some of the most effective ones you can incorporate into your workout routine:
1. Glute Bridges
How to do it:
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Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
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Place your arms at your sides, palms down for stability.
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Push through your heels and lift your hips toward the ceiling, engaging your glutes as you raise your pelvis.
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Hold the position at the top for a second, then lower back down.
Why it’s great: This exercise activates the glutes without straining your lower back. It also targets the hamstrings and core.
2. Squats
How to do it:
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Stand with your feet shoulder-width apart, toes slightly turned outward.
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Bend your knees and push your hips back as if you are sitting down in a chair.
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Lower your body until your thighs are parallel to the floor, keeping your chest up and knees behind your toes.
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Push through your heels to stand back up.
Why it’s great: Squats are a compound movement that targets the glutes, quads, hamstrings, and core. They’re essential for building strength and lifting the buttocks.
3. Lunges
How to do it:
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Stand tall with your feet hip-width apart.
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Step one foot forward and lower your body until both knees are bent at 90 degrees.
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Push through the front heel to return to the starting position.
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Alternate legs and repeat.
Why it’s great: Lunges are effective for working the glutes, quads, and hamstrings. They also help with balance and coordination.
4. Donkey Kicks
How to do it:
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Start on all fours with your hands under your shoulders and knees under your hips.
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Keep your knee bent at 90 degrees and kick one leg straight back, squeezing your glutes as you extend the leg.
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Lower the leg back to the starting position and repeat on the other side.
Why it’s great: Donkey kicks directly target the gluteus maximus and help tone and lift the buttocks.
5. Bicycle Crunches
How to do it:
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Lie on your back with your hands behind your head and your legs lifted at a 90-degree angle.
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Bring your right elbow toward your left knee while extending your right leg out straight.
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Twist your torso to the opposite side, bringing your left elbow toward your right knee as you extend your left leg.
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Alternate sides in a pedaling motion.
Why it’s great: Bicycle crunches target the abs and obliques, but also engage the lower body, including the glutes.
6. Step-Ups
How to do it:
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Stand in front of a bench or step.
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Step one foot onto the bench, pushing through the heel as you lift your body.
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Bring the other foot up to meet the first, then step back down with the same leg.
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Alternate legs and repeat.
Why it’s great: Step-ups are great for building glute strength and stability while also improving cardiovascular fitness.
7. Banded Side Steps
How to do it:
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Place a resistance band around your legs just above your knees.
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Stand with your feet shoulder-width apart and squat slightly.
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Take a large step to the side with your right foot, then bring your left foot to meet it.
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Repeat for 10-15 steps in one direction, then switch to the other.
Why it’s great: This exercise targets the glutes, especially the gluteus medius, which is important for hip stability and balance.
Conclusion
Strengthening and lifting the buttocks is not only about achieving a toned and sculpted appearance but also about enhancing overall strength, posture, and balance. Exercises like squats, glute bridges, and donkey kicks are excellent for targeting the glutes and improving overall lower body strength. Remember to combine these exercises with a balanced diet and consistent workout routine for the best results. With patience and dedication, you can enjoy a stronger, firmer, and more sculpted lower body that will make you feel great and look amazin
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