Believe it or not, the gluteal muscle is the easiest to tone, but you have to do it right. The best way to increase the volume of your glutes and legs is to add weight and resistance to your exercises.
Squats are considered the best exercise to increase buttock volume, but in reality, the buttock muscles are divided into three muscles, so not all exercises are appropriate for every part of the buttocks.
This program of five exercises can be done a maximum of 3 days a week, allowing the muscle to rest and grow. Overworking the muscle will not increase its size.
1. Lunge
Lunges Stand upright, feet shoulder width apart, hands on belt, back straight. Lunge forward so that the angle between your upper and lower legs is 90 degrees. Return to start and repeat with other leg.
Number of repetitions: 15 for each leg.
2. Jumping with knee lift Stand upright
Stand upright with arms flexed at elbows. Step back with the right foot, extend the left arm and bring it back. Then shift your weight to your left leg, keeping your balance, and lift your right knee, jumping a little and bringing your left hand forward. From this position do another lunge.
Number of repetitions: 15 for each leg.
3. Jump Squats
Jump down and back to starting position. Keep your back straight, your legs straight, and your arms straight.
Number of repetitions: 25.
4. Donkey kick with an elastic band
Donkey kick can be done without a fitness band, but it is much more effective with a band. Get on all fours, place your hands on the floor. The palms should be just below the shoulders, the head is lowered, the back is straight. Tighten the buttocks and pull the leg back. Then return to the starting position, but do not put the knee on the floor, immediately proceed to the next repetition.
Number of repetitions: 15 for each leg.
5. Buttock bridge
Lie on your back and bend your legs. Place your hands along your body and press your lower back firmly to the floor. As you exhale, lift your pelvis so that your body assumes the pose of a taut string. Tighten your buttocks at the same time. Pull back your lower back a little so that it is not overloaded. Inhale and return to the starting position.
Number of repetitions: 20.
