7 minutes a day to lift and tone the buttocks: the workout to try at home
Everyone dreams of a toned and perfectly fit body, but you don't always have the drive and energy to dedicate time every day to do intense training sessions. For some, the obstacle is finding the right time to go to the gym and be guided by experts. But it is difficult to keep the pace in a week crowded with thousands of other commitments and deadlines. For others, it is a question of overcoming a long-standing period of laziness.
It is difficult to overcome such obstacles when you think of physical exercise as a long commitment. But perhaps finding simple and effective workouts that you can do comfortably at home, could be a turning point for you. With a minimum of equipment and a lot of willpower, you can transform any room into a personalized gym, and find exercises to focus on the various parts of your body.
In the case of the buttocks, for example, you can try the routine proposed by in the fitness account @blogilates on TikTok, to be done in just 7 minutes each day.
To do the exercises show, you will only need:
- a mat
- a resistance band
- clean socks and comfortable clothes
These are workouts to be done against a wall, lying on your back, at a distance from the wall that allows you to touch the wall with the soles of your feet while your legs are bent at 90 °.
The first exercise shown is a butterfly glute bridge: position yourself with your legs at right angles resting on the wall, having put the elastic around your thighs, just above the knees. Climb up the wall with your feet, lifting the hips off the ground until only your shoulders rest on the ground and your back forms an oblique line to the knees. From this position, widen and narrow your knees by mimicking the movement of a butterfly's wings, stretching the elastic. Do this for one minute.
The second exercise consists of walking up and down the wall, maintaining the position of the bridge. This exercise is also done for one minute.
The third and fourth exercises, to be done for one minute each, are single-leg bridges, to be done respectively with each of the legs. Begin in the high bridge position (with the back straight) shown in the first exercise and remove one leg from the wall by stretching it upwards, vertically. From this position, raise and lower the pelvis, always keeping the leg straight vertically. Do the same with the other.
The fifth and sixth exercises are a variation of this, where each leg, instead of remaining still and straight up, is brought back over the head, straight back, and then back up. These too, are to be done for one minute per leg.
Finally, the last exercise, is done by combining the butterfly from the first exercise with the lifting of the pelvis of the third / fourth exercise.
These exercises are much simpler than they may seem, but are capable of engaging all your muscles. Check them out here to understand them fully.
It is worth remembering that it is always advisable not to limit yourself to just one exercise routine without keeping the rest of the body in motion with aerobic activities such as walking, running, cycling or swimming, accompanied by an proper diet.
Would you like to try these glute exercises?
