Well-toned buttocks: let's discover 5 effective exercises to do to strengthen and shape this important muscle group
Doing exercise is, as we all know, very important. Strengthening muscles is not just a question of looking good, but also ensures one's overall well-being. Not everyone knows how important exercising is and/or how to do effective exercises. With so many muscles in the body, it is important to identify and exercise certain muscle "focal points".
Amongst the muscles that need the most attention are, without a doubt, the buttocks (aka "gluteus maximus" or "gluteIf s"). Let's see, then, how to exercise this muscle group:
Getting to know this muscle group
growingannanas/Youtube screenshot
An oft neglected muscle group, the gluteus is made up of three muscle bands which are known as the gluteus maximus, the gluteus medius and the minimus. The functions of these muscles are very important for our posture (and upright walking) and for taking stress and stain off our backs.
If your glutes are strong, toned and well-exercised, they will be able to do work that is usually transferred to the spine.
And, it cannot be denied that a toned, tight "bum" also looks good (especially in tight pants!). So, let's check out 5 exercises that you can do comfortably at home, and without the use of weights.
1. Squats
The squat is one of the main exercises used to tone the glutes (hereafter called "buttocks"). These should be done by positioning your feet wide apart and keeping as straight a back as possible. Proceed to do the squats while pumping your arms inward and outward to assist the squatting motion.
This exercise is not only great for exercising the buttocks, but also the legs. Squats are not difficult to do and can be performed even by beginners. In the initial stages, it is advisable to do squats slowly and without using weights. When fitter, you can intensify the exercise (by using weights, for example).
Furthermore, squats can be done in multiple ways: from the simple squats to the so-called "jump squats", for example. But start of easy before moving to the more intense squat modalities.
2. The bridge
growingannanas/Youtube screenshot
This exercise is also very simple and can be performed comfortably at home. Just equip yourself with a mat, lie down on it, and start by making an upward thrusting, pelvic movement. In this exercise, it is very important to pay close attention to keeping your back straight. Arching it could compromise the efficacy of the exercise.
The bridge exercise can be performed in simple mode, or by adding weights. Increase intensity of the exercise only as you get fitter. If you use weights, place them your pelvis for your upward thrusts.
Another variation of the bridge requires you to remain in the bridge position for at least 10 seconds. Once you are fitter, you can also do the bridge by lifting one leg at a time during your thrusts.
4. Lunges
growingannanas/Youtube screenshot
Lunges are very useful exercises for training the entire lower part of the body. Quadriceps, thighs, buttocks: each muscle group is exercised and these muscles help to support to your back.
Slightly more advanced than the above exercises, the lunge must be done gently and while maintaining good posture (to avoid injury). Once you are fitter, you can speed up the lunges you do and/or add weights.
4. Leg extensions
The Strong Angle/Youtube screenshot
Now on to an "on all-fours" exercise. Get down on all fours and start this exercise from this position (you may want to use a mat too).
Alternating legs, and maintaining the correct posture, extend your legs towards the rear, creating a straight line with your back. As you get fitter, you can make small upward movements of your extended leg with your foot (or even make circles in the air) - but keep your foot at right angles.
5. Leg lifts while lying on your side
Jill Hinson/Youtube screenshot
And finally, this laterally position exercise will tone the buttocks and strengthen the hips. Lie down on your side - you will repeat this exercise on both sides - and place one arm under your head; place the other hand in front of your belly. Stretch out your legs, one on top of the other. Then start a scissors-like movement with the top leg and do a complete set before changing position to do the same with the other leg.
Always remember to keep your back straight, using the hand you have on the ground to brace yourself.
Summary...
Now, you have a plan to follow for exercising your buttocks. You can choose to do one exercise at a time, or combine them into longer sessions. Remember to do sets of 8, repeated at least 3 times. As you get fitter, you can chose to increase the intensity of your exercising.
So, now all you have to do is find some suitable clothing, warm up and start exercising those buttocks!
