To get perfect glutes, you absolutely must be consistent in your exercise routine. If you don’t have much endurance, start by doing just a few sets of every exercise, and increasing them weekly.
Who wouldn’t like to have glutes like all those models, actors, and celebrities?
Especially when summer is right around the corner and you want to show off the most admirable (and even enviable) buttocks around.
That’s why in this article, we are going to show you the best exercises for having perfect glutes. So let’s get to training!
How to get the perfect glutes
Did you know that the glutes are the largest muscle in the body? That’s why it is absolutely necessary that you exercise them.
People that want to get the perfect butt have to train at least 3 times a week, at least 15 minutes each time.
If you follow this routine for one month and eat a healthy diet, you’ll have even better results.
Here are some of the recommended exercises:
This is an excellent “exercise” for having level 10 glutes. There are various types of squats you can do, but it’s best to start with the simplest kind.
- Stand with your feet shoulder width apart and then bend your knees while lowering your butt. Remember to keep your spine straight.
- You can help keep your balance by stretching your arms forward or to the sides of your body.
- Do 10 reps. Increase to 20 reps after one week, and after a month you may add weights.
This is another great exercise to help strengthen your glutes, thighs and legs. Support yourself on your hands, with your knees on the ground. Always tighten your core.
- Lift your right leg as if you wanted to kick the ceiling. The sole of your foot should be parallel to the floor.
- Hold for a few seconds, then return to your starting position, but do not lower your knee to the mat.
- Repeat 9 more times before changing legs.
- Increase to 20 reps per leg on the second week, and 30 days later you can add weights to your shins.
Another version of this backwards kick is to stand, leaning your back on a chair or table. Raise one of your legs as high as possible, holding for a few seconds.
Squeeze your glutes as you lower your leg. Alternate leg lifts until reaching 10 reps (then 30, and lastly, 40).
It’s important to keep your back straight at all times, and make sure your knee does not extend beyond your front toe. This is a simple exercise.
- Stand with your feet together, then take a step forward with your right foot. Bend your knee while lowering your torso. Hold for a few seconds, then return to standing position.
- Change legs and repeat. Do 20 reps.
- For you second stage, do 40 reps (20 per leg) and for the third stage, hold small weights in each hand.
This exercise is also used to have defined abs, but it’s also great for strengthening thighs and glutes.
- Lay down face up on a mat or the floor.
- Move the soles of your feet and the palms of your hands on the floor.
- Lift your pelvis as high as you can (as if trying to touch the ceiling). Hold the position, then lower back to the floor.
- Start your series with 15 reps. Then increase to 25.
- During the third week you will already be ready to add weights to your waist.
Start standing with your feet together.
- Bend over slightly, pushing your hips back and keeping your spine at straight as possible. Keep your abs tight.
- Open your right leg to the side (as far as you can). Then cross it behind your left leg.
- Then, open your left leg and cross it behind the right.
- Once you have mastered this technique, add a few jumps in between each step. Repeat 20 times.
- Start standing with your arms alongside your body.
- Jump and open your legs simultaneously, while bringing your arms overhead (touch your palms)
- Return to starting position and repeat 9 more times.
You don’t need to jump too high. Simply start by opening your legs so they touch the ground. The idea is to do more reps and to do them faster.
For this exercise, you’ll have to practice and you’ll also need a bit of balance. But it’s easy once you’ve done it a few times.
- Start standing with your feet together.
- Step to the side with your right leg. Push your hips back and bend your knee. This will stretch your left leg out.
- Return to starting position and do the other side.
Imagine that you’re climbing a mountain (but doing so horizontally).
- Place your palms on the ground and stretch out your legs, as if doing push ups.
- This exercise uses movements similar to those that mountain climbers use, but on the floor.
- Basically, you’ll have to bend your right knee, bringing it in towards your abdomen while your right foot moves forward, touching the ground.
- Lower your leg and do the same with your right knee.
This exercise works your whole leg, particularly the glutes.
- Stand upright, placing your hands beside your body, raising up on the tips of your toes.
- Hold the posture for a few seconds, then lower your heels.
- Repeat at least 20 times.
- To keep your balance, you may use the wall, a bar, or a chair.
- These calf lifts will help you say goodbye to flaccidity.