7 movements to round the buttocks

Is it easy to round the buttocks

You’re always hiding it, covering it up, or laughing at it, but how much time do you really spend sculpting your butt? Not enough.

Virtually every time you stand up, your glutes and hamstrings are hard at work. The problem is, like most busy women today, you’re probably spending more and more time with your butt parked in front of your computer or flat screen.

That’s a shame, as the glutes are the largest (and arguably the most powerful) muscle group, and therefore a calorie burner and metabolism booster…as long as you use them. If you neglect them for too long, your buttocks will become your body’s problem child: loaded with potential, but lazy, forgetful, and unmotivated. And it doesn’t look very attractive either.

Let’s not waste any more time, let’s see what are the exercises to round the buttocks:

1. Cable Back Kick

Attach the ankle strap to your ankle. Maintain an upright position with your upper body. Grasp the sides of the cable machine, and push your leg back, no higher than waist level, and slowly bring it back with a slight forward knee bend to finish. The key to this move is to slowly squeeze your glutes as you push your leg back.

3 sets x 8-12 reps each leg.
20 seconds of rest.

2. Overhead kettlebell squats (7-10kg)

Start the movement holding a kettlebell with both hands at waist level. When you’re ready, contract your core, raise the kettlebell overhead, and squat down parallel to the ground. The key to this move is to engage your stomach and lock your arms overhead and exhale as you squat. Do this with your toes slightly pointed out, shoulder-width apart. Keep your arms fully extended above your head until you’ve completed all reps for that set.

3 sets x 15 repetitions.
30 seconds of rest.

3. Dumbbell lunge (5 to 10 kg)

Begin the movement holding dumbbells. Make sure to keep your elbows tucked in at your sides. As you start, bring one leg forward into a lunge position at a 45-degree angle while maintaining an upright squat. The key to this move is coming from an upright position while bringing your knee down in a straight line. Hold the position for a few moments and return to the starting position.

3 sets x 12 repetitions.
30 seconds of rest.

4. Dumbbell or kettlebell lifting (8 to 12 kg)

Start the movement with the dumbbells (or kettlebell) at waist height. Maintain good posture with a slight bend in your knees and slowly lower the weight to the front of your calves and back up. The key to this move is to keep your back straight and lower the weight slowly and steadily.

3 sets x 15 repetitions.
30 seconds of rest.

5. Speed ​​skaters

Start the movement by bringing one leg out to the side and the other back. You should do this by jumping sideways, then do the same to the other side. The key to this movement is not speed, but balance and coordination.

3 series x intervals of 40 to 60 seconds.
30 seconds of rest.

6. Balance Ball Glute Bridge

Begin the movement lying on your back with your heels resting on top of the balance ball. As you push the ball down through your heels, pull the ball toward you and lift your hips up, then slowly lower them back down and let the ball return to the starting position. The key to this move is to keep your shoulders flat on the ground and squeeze your glutes as you lift your hips. The game is slow and steady.

3 series X intervals of 40 seconds.
20 seconds of rest.

7. Dumbbell Step-ups (7 to 10 kg)

Start the movement by holding the dumbbells with your arms extended. Place one leg on a platform or bench and step onto the bench. The key to this move is to push the ball of your opposite foot off the ground before lifting and keep your weight in your heel on the bench as you lower. Perform all reps on one side before switching legs.

3 sets x 10-15 repetitions.
20 seconds of rest.