Having plump, curvy and tonic buttocks is the wish of any woman. Many of them spend their time envying models or people spoiled by nature, forgetting that they too can get the buttocks they dream of while playing sports! The buttocks being a muscle like any other muscle in the body can be worked and gain volume. Here are the 6 best exercises to do to have firm and shapely buttocks
The buttocks consist of 3 large muscles, which work together to help us move the upper part of our legs and bring the buttocks their shape. It is the gluteus maximus, gluteus medius and gluteus maximus.
According to Amanda Lee, a fitness coach, the gluteal muscles are solicited in every step. These allow us to run, walk or do squats.
Teenage girl, Amanda Lee, was very petite (only 44 kilograms), so she set herself the goal of improving her physique. The first step was to clean up her diet, she made several changes in her diet by focusing on healthier options. She also started an intense and regular physical activity.
The example of Amanda Lee, who has become a fitness model today, confirms once again that there is no secret to achieving her sporting goals. A balanced diet, combined with sport are the two imperatives to follow.
If you also want to lose weight, or build up your body, you should pay attention to your diet. Choose fruits, vegetables, whole grains and lean proteins and drink plenty of water to stay hydrated.
The choice of exercises to do is also important because it must go with your goals. Cardio, bodybuilding, pilates, aerobics … the palette is very varied!
If your goal is to have firm and curved buttocks, these exercises are for you! Here are 6 exercises, suggested by Amanda Lee, to have the buttocks of your dreams.
1 – Squats with kick:
The squat is the most common exercise to work the glutes and combined with kicks it becomes much more effective.
Take the squat position and go down by pushing your buttocks backwards. When going up, throw one leg to the side as if to kick.
Repeat the exercise 25 times.
2 – The lifting of the basin:
Grab a rug and lie on your back, arms stretched along your body, legs bent and feet spread and glued to the floor. Raise your pelvis, contracting your buttocks as much as you can, count for 2 seconds, then go down without touching the ground.
Do 25 repetitions of this exercise.
3 – The squats pulse:
Put yourself in a squat position, legs apart at the width of the shoulders and hands clasped in front of the chest. Descend by bending your knees while keeping your back straight and the abdominals contracted. Once your thighs are parallel to the ground, do not go back to the initial position, as for a normal squat, but rather make small movements up and down. You only have to climb a few centimeters to maintain the pressure.
Do 25 reps before you get up completely.
4 – The clams:
Lie on your side, one foot on the other and your knees bent. Take support on your elbow and rest your head on your hand. Lift the knee of the upper leg, always bent, without taking off your foot from the other. Pause and return to your starting position.
Perform a series of 25 repetitions.
5 – High feet clams:
This is a variant of the previous exercise. Take the same starting position, with the only difference that the feet will not rest on the mat but will be high.
Only the knees touch the ground. Repeat the same movement with your knee 25 times.
6 – The rear leg lifts:
Take a carpet and get on all fours. Your knees should be at a 90 ° angle and the arms should stay tense throughout the exercise. Raise an extended leg and make small movements from the bottom to the top. Your leg should not go lower than the level of your hip. Avoid bending your back while performing this exercise.
Repeat the movement 25 times, on each side.