Sir Isaac Newton observed that the law of gravity affects everything in our universe. We don’t need to look any further than our bodies to realize that gravity meets age to create unwanted bulges and flab. This can be especially problematic on the butt.
It’s no surprise that many fitness experts recommend paying close attention to your glutes , which are the three solid muscles that make up your buttocks.
Gluteus comes from the Greek word meaning buttocks and includes the gluteus maximus, gluteus medius, and gluteus minimus. Therefore, your glutes are made up of a large muscle, a medium muscle, and a smaller muscle.
Did you know that the glutes are the largest muscle group you have? They provide support to the upper body and are the main source of strength for the hips and legs. Due to childbearing, women often have more developed glutes and lower body strength than men.
Are you unhappy with the buttocks? These are often areas of extra fat, which can be challenging to lose, especially for women. Age, lack of exercise, and childbearing can make the gluteal muscles less attractive.
You’ve probably seen countless videos that focus on getting your glutes in shape. When you have healthy and shapely buttocks, you tend to feel more confident in your favorite jeans or swimsuits. The shape of the buttocks is usually hereditary, but you can have the toned derrière that suits you.
Getting a firm buttock does more than improve your body in a bathing suit. It can also stabilize your pelvic muscles and strengthen your lower back. These reasons can benefit your daily activities and exercise regimen.
Another point in favor of glute exercises is that you don’t need an expensive gym membership or any special equipment, except maybe a mat. All you need is a space in your home where you can do the exercises safely and comfortably.
Consider incorporating several glute exercises into a single session. When you finish an activity, take a breather, drink some water and do another one. You can do these sessions every day or a couple of times a week for optimal benefits.
Exercises for firm buttocks:
Before beginning this or any exercise program, consult your doctor or a certified fitness expert, especially if you have back problems. Breathe mindfully while exercising to bring nourishing oxygen to your muscles. Here are ten fun and easy ways to tone your buttocks.
1. Walking gluteal bridge
Lie on your back with your arms resting at your sides, then bend your legs up with your feet flat on the floor.
Squeeze your glutes as you raise your hips until your body is in line with your shoulders and knees.
Be aware of your breath and hold the position as you bring your right foot forward a few inches. Now move your left foot forward. Keep moving until you are almost horizontal.
hen reverse the march, step back with your left foot and then your right until you are back in the original position on the ground.
Repeat the operation between 10 and 15 times.
2. Jump squat
Begin standing with your feet together, arms bent, and hands clasped behind your head.
Jump with your feet out and when you land, immediately drop down, keeping your arms where they are.
Extend your legs and hop your feet back up to the starting position, then immediately hop back out.
Complete 3 sets of 12 reps.
Stand tall with your feet hip-width apart and arms at your sides.
Lower into a squatting position with your hands flat on the floor in front of you.
Push your legs back to the pushup position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to a squat.
Jump up and raise both hands above your head.
Do 10 repetitions.
4. Standing Leg Raise
Stand up with your legs and feet together, and bring your hands together with your palms at chest height.
Raise your left leg as high as it will go, then bring it back to the start.
Repeat the movement until you complete the repetitions.
Do 15 repetitions with each leg.
5. Side lunge
Stand up with your feet and knees together.
If it’s comfortable for you, hold a pair of dumbbells.
Take a big step with your right foot to the right side.
Slowly lunge toward the floor, without extending your right knee past your toes and keeping your left leg relatively straight.
Now push off with your right foot to return to a standing position.
Repeat the same process with the other side.
Complete 3 sets of 12 reps.
6. Iron dog-bird
Begin in a tabletop pose (on all fours).
Facing the ground with the neck in a neutral position, he extends his right leg behind and his left arm in front (both should be parallel to the ground).
Hold the position for a few seconds and return to the starting position.
Do the movement with the opposite leg and arm.
Do 12 repetitions on each side.
7. 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.
Stand tall with your feet slightly wider than shoulder-width apart and your chest lifted.
Extend your hands in front to help maintain balance.
She starts by sitting you down and then standing up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
Do 12 repetitions.
9. Crab ride
Have you ever seen how crabs scatter in the waves on the beach? Shape up your buttocks for your best swimsuit body by imitating the back and forth movements of crabs. If you want, you can do these exercises even on the beach.
Sit on the ground and then rise up on the palm of the hands and the soles of the feet.
Move your feet and hands forward for a few steps. Do 12 repetitions.
10. Curtsy Squat
Start with your feet shoulder-width apart and your arms at hip-width.
He bends his knees and, as he lowers himself, brings his right leg back and to the left in a bowing motion.
When your left thigh is parallel to the ground, push up with your left heel and return to the starting position.
Repeat 12 reps on this side and switch legs.