We all wonder what the secret is to having firm buttocks, and the truth is that there is not too much mystery in the matter: you have to move, women! And yes, we can have a beautiful tail by nature, but the only exercise will help us maintain it over time and, of course, improve it. (exercises to tone buttocks)
If you want your buttocks to look better than ever, put aside laziness and excuses and start doing one of these exercises to tone buttocks, which you can perfectly do in your own home. They are very effective and if you practice them consistently, in a short time you will see very good results on your backside.
Put on comfortable clothes, prepare a bottle of water and let’s practice!
Squats are one of the best exercises for your glutes, so there are no excuses! If you start doing them several times a week, you will notice your buttocks firmer and more formed in a short time. Squats also strengthen thighs and hips.
Stand with both legs slightly shoulder-width apart. Bend your knees slowly lowering your hips, taking care that they are behind your toes. Meanwhile, you should keep your back straight and lower your hips as if you wanted to push something back with your butt.
To give your squats more intensity, hold a weight in each hand and bend your arms upward, placing each weight on the sides of your face.
Note: Do 2 or 3 sets of 8 to 16 reps.
They seem easy, and in fact they are, but they tire quickly, as it is an exercise with which we work almost the entire lower body area. In a lunge, the front leg works the glutes and thighs (the hamstring muscles) and the back leg, the quadriceps and calves. So if you want perfect legs and glutes, start practicing them.
Stand with your legs slightly shoulder-width apart. With your back straight, step forward bending both knees 90 degrees. Important: the thigh of the front leg must be parallel to the ground; The knee of the front leg should be at ankle height (you should be able to see your toes) and the knee of the back leg almost touching the ground. Return to the starting position and repeat with the other leg.
Note: To give the exercise more intensity, lift a weight with each hand. Do 1 to 3 sets of 10 to 16 reps on each leg.
Quadruped hip extension, also called “horse kick”, is one of the most complete glute toning exercises, as we need to contract the muscle to do the movement.
Get into a quadruped (four-legged) position supporting elbows, forearms, and knees on a mat. Raise one leg back, with your knee at a 90-degree angle and the sole of your foot facing the ceiling. It is essential that you keep your neck straight and your back straight; For this you must also keep your abs contracted. The hip, thigh, and knee of the raised leg should be aligned parallel to the ground.
Note: To give your “kicks” more intensity, place a weight behind the knee of the leg you are lifting. Do 1 to 3 sets of 10 to 16 reps on each leg.
Riding a bicycle:
If local glute exercises bore you, you can tone this part of the body with sports. One of the best is riding a bike, whether it’s spinning or indoor cycling in the gym or outdoors.
This activity helps to tone thighs, hips, and buttocks, and at the same time is an excellent cardiovascular exercise or aerobic exercise, which trains your heart, improves your resistance, and helps burn calories and reduce fat. And without a doubt riding a bike is much more fun.
Up and downstairs:
If you don’t feel like going to the gym, you don’t like sports, but you still want to take on the task of improving your butt, I propose something very, very easy: going up and down stairs. This everyday activity can be a great workout for your tail. Also, if you do it quickly it also helps burn calories.
It starts going up little by little. With more training, you go up with more speed. Going down, go slowly so you don’t injure your knees. Forget about the elevator to the office or your apartment, and make friends with the stairs.
Note: Practice these exercises several times a week, constantly, and sooner than you imagined you will notice the results. What are you waiting to start ?