A series of simple fitness routines to exercise the largest muscle group in your body.
Physical exercise is one of the habits that we should all incorporate into our daily lives, because its health benefits are many: it helps us reduce stress, improves our cardiovascular health, our immune system and increases our self-esteem.
Many people, in addition, also exercise to have a leaner and more toned body. In this sense, it is of special interest to know how to tone the glutes, since they include the largest muscle groups in the human body.
Exercises to have more toned buttocks
Obviously, physical exercise must be done in a way that works the whole body, so it is not good to focus on a specific muscle and it is much better to combine strength and aerobic exercise throughout the week. Both methods provide their own benefits.
Now, if you want some tips to strengthen the gluteal area, below you can find a list of 10 exercises that will help this muscle group.
1. Hip raise
The hip lift exercise is simple but effective. It not only works the gluteus maximus, but also the abdominal muscles and the hamstrings. To do this, you need to lie on your back, with your knees bent and your feet flat on the floor. Raise your hips so 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. Glute kick
Butt kicks are also called the donkey kick. 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 down. Raise one leg and after bringing the knee towards the abdominals, perform the gesture of kicking backwards, simulating the kick of a donkey. At the same time, look forward. Repeat the sequence, and do 10 repetitions. Then switch legs.
3. Squat with back kick
This exercise consists of performing a squat and then performing a kick similar to the previous one. To carry out this exercise you need to keep your legs shoulder-width apart and get into a squat position. Then, when returning to the normal position, it is necessary to shift the weight to one leg and raise the other straight back. Then return to the squat position. Distribute as many times as possible.
4. Side lunges
An ideal exercise for legs and buttocks. Start in position with your feet together. You only have to bring one foot to the side and bend the knee. Lean your back forward a little as you lower yourself to work your glutes more. Return to the starting position and repeat 12 times for each leg.
5. Bulgarian squat
Although this exercise is called the Bulgarian squat, it is similar to the lunge. To do it, you must help yourself from a chair or bench and stand in front with your legs together. Put one foot on the bench and the other keep it on the ground, in a comfortable position. Then take a stride while your foot is resting on the chair or bench. Do 10 reps and switch legs. This is one of the most complete exercises to tone the glutes.
6. Squat with side kick
This exercise mainly works the quadriceps the gluteus maximus. It is similar to the back kick squat, but in this case the kick is to the side. That is, the squat is performed and, while the initial position is recovered, the leg is raised to the side. Then the exercise is repeated with the other leg. You can do 15 repetitions on each side.
7. Spartan bow
Spartan bowing is a useful exercise that is not used very often. First you have to start with your feet slightly apart and lift one leg slightly. In this position, supporting the weight with the other leg, it is necessary to touch with the fist on the ground, on the same side as the raised leg. Then repeat the exercise with the other leg. You can watch the video below to get an idea of the movement.
8. Sumo squat
The sumo squat is an ideal exercise to work your glutes. It requires a dumbbell or kettlebell, although you can also do it with a barbell. To carry it out, it is necessary to perform a normal squat and hold the dumbbell with both hands in front. The weight should remain for resistance while glute tension is used to lift the body.
9. Swing with kettlebell
A very stimulating exercise and very good for working the glutes and other muscles. In fact, it is an exercise that will make you feel great. It is similar to the previous one, and the starting position is the same. However, instead of doing the sumo squat, you lift the kettlebell forward (and your entire body at the same time). Better watch the video to know how to do it.
10. Romanian deadlift
The feet are placed under the bar, right in the middle, with the legs shoulder-width apart. It is necessary to go down comfortably with a straight back. When grasping the bar, your gaze should be straight ahead, and to lift it, you must maintain a strong posture so as not to arch your back. You can do 10 repetitions.