If you want to have the perfect buttocks, there are many good workout routines that you can do either inside or outside the gym which can help. In this article you will learn the most effective exercises to tighten your glutes, getting good results in a matter of weeks.
Flabby buttocks is an aesthetic problem that requires much effort and consistency to improve. With regular exercise you can get the shape you want.
You must keep in mind before starting any workout for the glutes that your back must always be straight, thus taking care of it and avoiding problems later on. The areas you need to work are the thighs and not the waist. If you feel pulling or pain in the lower back or hips, then it means you’re doing the exercise wrong. Rearrange your position and start again.
Even if you really want to have firm glutes, you must not neglect your back or cause injury to it. The exercises can be done both in the gym and in your living room; what is important is that you are strict with the routine, that you repeat the exercises at least three times a week and eat a healthy diet. Because you will not accomplish anything despite your great efforts if afterward you eat just any food. And do not forget to drink at least two liters (64 ounces) of water per day, whether or not you do the exercise routine.
The best exercises to tighten your glutes
Without a doubt these are the best known exercises for the buttocks, thighs and legs. These are a must for any exercise routine. You can do them in a variety of ways, using a barbell, a dumbbell or just with the weight of your body to generate resistance. While standing, spread your legs shoulder width apart. If you are using dumbbells, they may be to the side of your body (one in each hand) or with your arms stretched out at your sides (to shoulder height). If you are using a barbell, put it behind your head and hold it on your shoulders. Bend your knees so that your body lowers. Try to keep your thighs parallel to the floor and using an imaginary line from your knees to your toes try to keep the knees from extending past the toes. Hold for a few seconds before returning to the starting position. The movement should be slow and deliberate.
Half Squat or Lunge
This is one of the simplest variants of the previous exercise. The position is the same and you can also use your body, a barbell or dumbbells for resistance. Position your feet to shoulder width apart. Instead of lowering yourself down toward the floor, what you should do is take a step forward with one foot, as far as you can without losing your balance. Keep your shoulders above your hips. The leg that is now behind you should bend at the knee toward the floor until it touches the floor. The front knee should not pass the line of the toes. Return to the starting position and repeat with the other leg. Repeat the exercise first with one leg then the other making sure you do the same number of exercises for each leg.
Lying face down on a weight bench (or you can do it on your bed), the hips should be at the far end, with your feet hanging down. Raise both legs at the same time, using the muscles of the thighs and buttocks. Keep them at the level of the hips. Hold this position then alternate like you’re kicking for swimming, but in the air. When one leg is closer to the chest, the other is at the height of the hips, they meet in the middle of the movement.
Stand in front of a bench or chair that is both durable and of sufficient height to place one leg on it with the knee at an angle of 90 degrees. Place the right foot on the bench and lift your body using the strength of the muscles in your thighs and buttocks. Stretch as much as possible, the idea is that the leg is fully extended. The left leg should not touch the bench or chair, but you can stand on your tiptoes. Hold for a few seconds and then go down slowly. Repeat five times with this leg before switching to the other leg.
Place the knees, elbows and forearms on the floor. The knees to the level of the hips. The elbows in a straight line with your shoulders. You should tighten the stomach and align the back well. Now lift your left leg until the knee is you to hip height, flexed. Squeeze your buttocks for three seconds and then lower to the starting position. Do fifteen repetitions before switching to the other leg.
Start this exercise in the same position as the one above, placing your elbows, knees and forearms on the floor. Tighten your stomach and lift your right leg up to the hip, flexing the knee. The kicks can be made both upwards (as if the bottom of the foot were touching the roof) or backwards, stretching the leg until it is straight. In either case you should hold the position for a few seconds. Do eight repetitions and then switch legs. To give the exercise more resistance, you can use some ankle weights.
Lie on your back on a mat, placing the bottom of your feet on the floor, bending the knees. Your arms to the side of the body. Raise the pelvis toward the ceiling, squeezing with the buttocks or thighs. The back should remain diagonal to the floor. Hold the position for a few seconds and then return to the starting position, without touching the mat with your buttocks. Do ten repetitions, rest and start again. A variation of this exercise is to place a round weight on your stomach.