Most women (and also many men!) Dream of having firm and plump buttocks to wear this famous bootcut jeans that will highlight them. Looking for a way to improve the appearance of your buttocks? We have selected for you the 12 most effective exercises to strengthen your buttocks quickly. One tip: do at least two exercises of the list per week.
Exercise 1: the step
The step is an excellent cardio exercise that will also allow you to strengthen the gluteal muscles. To do this exercise, you need a raised platform (the height is adjustable) that you adjust as you exercise and your endurance.
The exercise involves walking on the platform (left or right foot) keeping the body straight and then lifting the knee of the opposite leg as high as possible, before returning to your original position. To increase the intensity of exercise, use small weights in your hands.
Exercise 2: Rear leg lift
To do this exercise, you must kneel on your forearms with your knees on the floor. Then lift one of your legs backwards (towards the ceiling) then bring the leg back to its original position and repeat the same exercise with the other leg. When you feel ready for more intense exercises, add weight to your ankles, to strengthen your buttocks faster.
Exercise 3: Basin lift
This exercise is very effective for strengthening the buttocks.
Lie down on the floor keeping your feet on the floor. Lift the pelvis slowly while inhaling (contraction of the buttocks), hold this position, then go down again while exhaling.
Try to push your pelvis as high as possible, making sure to tighten the buttocks (repeat this movement 15 to 20 times). After a few sessions, this exercise will be too easy for you. To increase the level of difficulty and intensity, you should start straightening one leg during exercise or using weights.
Exercise 4: deep squats
For more effective squats, add weights (at the chest) and try to get as low as possible keeping your back straight for optimal gluteal work. Keep in mind that the position of the feet should be a little wider than your shoulders.
When you go down, to avoid back pain, the spine should be straight.
Squat is considered the most effective exercise to quickly strengthen the buttocks. In addition, this exercise will also increase your flexibility and improve your shape, in general.
Exercise 5: Cossack Slots
These special slots are a great exercise to work on balance and flexibility while modeling the buttocks and legs. Stand up, keep your feet a little wider than your shoulders. Then move your body to the left or right while you flex your leg.
You must squat on the same leg, making sure to keep your other leg straight. After reaching the “bottom” position, point the toes of your leg upward. Repeat the same exercise with the other leg.
This exercise is ideal for strengthening the legs and buttocks at the same time while allowing cardiovascular work.
Exercise 6: hip extension with folded knee
Another exercise to train your buttocks, which is based on the extension of the hips to help strengthen other muscles of the leg, more difficult to work. Repeating this exercise will improve your flexibility.
Kneel (similar position to the rear leg lift) and then raise one leg to the side while keeping the knee bent to the right (90 °).
Exercise 7: the thrusters
Exercise inspired by weightlifting, the thruster is a very complete exercise that consists of adopting a posture similar to the squat. While standing, take a dumbbell in each hand, above the shoulders. Bend your leg while inhaling, then return to the original position with leg extension, then lift the dumbbells over your head while exhaling. The movement of the thruster ends when the dumbbells are over the head, knees and hips in extension.
Exercise 8: The riding position or “horse stance”
This position is very common in the practice of martial arts (Tai Chi for example). It allows to work the physical force in a general way, in particular the glutes and the thighs. When standing, keep your feet a little wider than the shoulders and then squat as if you were sitting on a chair.
Keep your thighs parallel to the floor. If you do this exercise well, you will feel a burning sensation, which will motivate you to continue. Try to keep this position as long as possible. Beginners should maintain the position between 15 and 30 seconds. You will gradually increase this duration over the exercises.
Exercise 9: The folded squat
Adopt the same posture and support as the squat by pointing your toes outward. Then, carefully bend your knees in the same direction as your toes. As soon as you can not see your toes, get up slowly and return to the original position. Repeat the movement.
Exercise 10: leg lifting on one side
Lie on one side and lift one leg, bring it back very slowly. Repeat the same exercise on the other side. This exercise is particularly effective for strengthening the buttocks, but also for the inner muscles of the legs.
Exercise 11: Squeezes glutes
To do this exercise, lie down, back to the floor, then raise your hips / pelvis as high as possible while contracting the glutes. Try to maintain this position for several seconds. Repeat this exercise several times for more efficiency.
Exercise 12: flutter Kicks (abs)
This exercise is excellent for strengthening the buttocks and abs, areas that every woman wants to sculpt to have a perfect figure. Lie on your back and slowly lift your legs, about 45 degrees. Then, press one leg while lowering the other to the ground. Repeat this exercise as many times as you can to get results quickly.