Exercise is one of the habits we should all incorporate into our daily lives, Because its health benefits are numerous: it helps us reduce stress, improves our cardiovascular health, our immune system and increases our self-esteem.
Many people, in addition, also exercise to achieve a leaner and more toned body. In this way, it is particularly interesting to know how to tone the glutesAs they include the largest muscle groups in the human body.
Exercises to have more toned glutes
Obviously, physical exercise should be done in such a way that the whole body is workedIt is therefore not good to focus on a specific muscle and it is much better to combine strength exercise with aerobics throughout the week, both methods bring their own benefits.
Now, if you want some tips to strengthen your buttock area, below is a list of 10 exercises that will help this muscle group.
1. Hip lift
The hip lift exercise is simple but effective. Not only does the gluteus maximus workBut also the abdominal muscles and hamstrings. To do this, you need to lie on the bed face up with your knees bent and your feet flat on the floor. Lift your hips so that your body forms a straight line from your shoulders to your knees. Hold this position for three seconds and return to the starting position. Repeat as many times as possible.
2. Gluteal point
The buttocks are also called ass points. It is an exercise that can be done with different variations. For the classic form, get on all fours, keeping your core tight, your back straight, and your gaze on the floor. Lift one leg then bring the knee towards the abdominals, make the gesture to relax, Simulation of the point of a donkey. At the same time, he brings his gaze to his forehead. Repeat the sequence and do 10 repetitions. Then change legs.
3. Leg curl with rebound
This exercise consists of sitting down and then performing a kick similar to the previous one. To perform this exercise is necessary keep your legs shoulder-width apart and place it in a squatting position. Then, when recovering to the normal position, it is necessary to shift the weight to one leg and raise the other in a straight form to the back. Then return to the leg curl position. Distribute as many times as possible.
4. Side hits
An ideal exercise for the legs and buttocks. Start in position with your feet together. Just bring one foot to the side and bend the knee. Slightly tilt your back forward as you descend to work your glutes more. Return to the starting position and repeat 12 times for each leg.
5. Bulgarian leg flexion
Although this exercise is called the Bulgarian squat, it is similar to the stride. To do this, you need to use a chair or bench and stand in front with your legs together. Place one foot on the bench and the other holds it on the floor, in a comfortable position. Then take a walk while your foot is resting on the chair or bench. Do 10 reps and switch legs. It is one of the most complete exercises for toning the glutes.
6. Leg curl with side kick
This exercise mainly works the quadriceps and the glutes. This is similar to the back leg flexion, but in this case the point it’s on the side. That is, the legs are bent, and at the same time as the initial position is recovered, the leg is raised to the side. Then repeat the exercise with the other leg. You can do 15 repetitions on each side.
7. The Spartan reverence
Spartan respect is a useful exercise that is not used very often. You should first start with your feet slightly apart and lift one leg slightly. In this position, supporting the weight with the other leg, you have to hit the ground with your fist, On the same side as the raised leg. Then repeat the exercise with the other leg. You can watch the video below to get a feel for the movement.
8. Bend your legs a lot
Sum squat is an ideal exercise for working the buttocks. This requires a dumbbell or Russian weight, although you can also do this with a barbell. To perform it, you need to do a normal leg flexion and hold the dumbbell with both hands on your forehead. The weight must remain resistance while the tension in the glutes is used to lift the body.
9. Swing with the Russian weight
A very stimulating and very good exercise for working the glutes and other muscles. In fact, it’s an exercise that will make you feel great. It’s similar to the above, and the starting position is the same. However, instead of doing a lot of leg curls, the Russian weight rises to the front (And at the same time the whole body). You’d better watch the video to find out how.
10. Romanian deadweight
The feet are placed under the bar, right in the middle, with the legs shoulder-width apart. You should descend comfortably with your back straight. When grasping the bar, the gaze must be on the forehead, and to lift it, it is essential to maintain a strong posture so as not to arch the back. You can do 10 repetitions.