According to physical trainers, the gluteal muscles can even grow faster than other muscles, if they are exercised properly. That is why they are so specific and must be followed to the letter.
According to a study published by the United States National Institute of Health, the gluteus muscles are divided into: gluteus maximus (upper), gluteus medius, and gluteus minimus (where the curvature of the gluteus ends).
Some exercises work all the muscles, but others are very specific for each need. That is why it is very important to do a complete training, because otherwise you will not see the results you expect.
If you want to lift your butt again and forget about cellulite and flaccidity, in this article we show you five movements that lift your buttocks and make them grow after 40:
1. Donkey kick
Begin on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and bring your shoulder blades down and back.
exhale. Keeping the knee bent, release and raise the right leg until the thigh is in line with the spine, making sure the foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but do not rest your knee on the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
2. Punch squat
Start standing with your feet slightly shoulder-width apart and your arms at your sides.
Squat down, making sure your chest is square, buttocks are back, and your knees are out.
Return to the starting position and when your legs are extended, throw a punch with one arm.
Come back into a squat, come up again, and when you’re upright, throw a punch with your other arm.
Repeat this exercise 20 times for 3 series.
3. Split Bulgarian Lunge
Come into a split stance with your right foot forward and your left foot elevated on a bench behind you.
Hold a dumbbell in each hand with your elbows close to your body.
Inhale and lower your left knee (back knee) toward the ground while keeping your torso upright.
Exhale and push your right foot (front foot) back to the ground to return to the starting position.
Complete 10 repetitions and then switch legs. Complete three sets with each leg.
Start on all fours, with your knees just below your hips and your hands just below your shoulders.
Keep your back and neck straight and look straight ahead.
Keeping the knee bent, lift the right leg out to the side until the thigh is parallel to the ground. Hold the position for a few moments and lower the leg back to the starting position.
When you finish, repeat the exercise on the opposite side.
Do 12 repetitions on each side.
5. Glute Bridges
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
Pause when you are in that position, and then slowly lower your body to the floor.
Do 2 sets of 12 seconds.