Walking, climbing stairs, running, are frequent activities in our daily routine outside the gym and that, beyond beauty standards, guarantee well-being.
this muscle group allows us to maintain a correct posture and carry out these types of activities, which is why some consider it the most important in the body due to its extension, since the largest muscle in the body is there: the gluteus maximus, as explained by the Healthline portal.
Also read: (How effective are strength exercises that compete with aerobics?)
To this is added that one of the most frequent recommendations is to engage in cardio to lose weight, but being muscle strength exercises are needed and this area must have rest for its recovery.Some recommended exercises for firm buttocks are:
The hip thrust is the best exercise to have a hard, round and toned buttocks.
Lying on the floor, arms at your sides, knees bent and feet in, force your heels into the floor, raise your hips. It should be done slowly and by squeezing the trunk and buttocks at all times.
To begin with, it is preferable to do it only with the weight of the body, but you can gradually add a ball, a weight or a bar to the pelvic area, thus strengthening it.
The dumbbells can be replaced with bottles if you prefer to exercise at home.
Take a long step forward with either leg, bend your knees to 90° and lower your torso.
So with each leg. In the Buttocks Toning Routine video above you can see how to do it correctly.
See also: (Abdominal plank: Harvard recommends this exercise to reduce the belly)
Once this is accomplished, lift one foot off the floor and raise the leg, ensuring there is tension in the buttocks. Keep the knee extended.
Return to the starting position without rounding your back and generating tension from your abdominal muscles.
For the Bulgarian squat:
Stand about two feet in front of a bench or chair with your back to it.
To increase intensity, hold one or two dumbbells at chest height.
Step one foot forward, placed at a 90 degree angle, and rest the instep of the other foot on the bench behind you.
Keeping your torso upright and your core contracted, bend your front leg to lower into a squat.
Hold for one second, then shift your weight onto your right heel to rise up and return to the starting position.
Start standing with your feet shoulder-width apart.
Keeping your back straight and your torso contracted, bring your left leg behind and to the outside of your right foot.
See here: (The most effective cardiovascular exercises: perfect to do at home)
Drop your hips through your buttocks until your right leg is almost parallel to the ground and return to starting position, do several repetitions on each leg.
In addition to the glutes, the curvature lunge also works quadriceps, calves, and hip adductors.
