Strengthen buttocks: get it quickly

Tired of noticing that you have a weak and untrained ass?  Begin strengthening your buttocks with these exercises and get a gluteus of steel. With these simple exercises practiced about three times a week will be sufficient for you to begin to notice some interesting results.

Strengthen buttocks: get it quickly

Tired of noticing that you have a weak and untrained ass?  Begin strengthening your buttocks with these exercises and get a gluteus of steel. With these simple exercises practiced about three times a week will be sufficient for you to begin to notice some interesting results.

Strengthen buttocks

Strengthen buttocks

The buttocks are some pretty powerful muscles within our muscles (they are the largest muscle group in the body) that can contract to move your hips in all directions. Therefore, with these exercises that we present today you have no excuse to continue lamenting not having a strong glutes as you get strengthen the buttocks in a quick manner.  In addition to these exercises that we propose today, you can combine it with other activities that favor the buttocks like cycling, walking or jogging outdoors. If you have any questions about how to do the exercises you can consult with a personal trainer.

1) Squats

Position your back in a straight position and then flex your legs without going too low to prevent your knees from suffering. You can help with small dumbbells or a weight to boost this exercise.

Recommendation: 5 sets of 15 repetitions.

2) Half squat or thrust

It is a variant of the previous year. Instead of going down to the ground, you must do is step forward with one foot, as exaggerated as you can without losing your balance. Keep your shoulders above your hips. The leg that is left behind should also be flexed from the knee so that it almost touches the ground. It is very important that the front knee does not exceed toe because it can cause you injury.

Recommendation: 5 sets of 15 repetitions.

3) Steps

Look for a sturdy and slightly high chair and place it in front of you. In the normal position and in front of the chair, raise one foot to the chair and raise the body using the glutes. You can also help if you want a dumbbell. It is important that you mark the movement well, which should take about three seconds per repetition.

Recommendation: 5 sets of 15 repetitions.

4) Kicking

Support elbows, knees and forearms on the floor and tighten the stomach and lift the right leg to hip height, flexing the knee. The kicks can be made both up (as if the foot touched the ceiling) or back , stretching the leg and that is straight. In either case you should keep for a few seconds.

Recommendation: 5 sets of 8 repetitions for each leg

5) Hips lift

It is a very easy and safe exercise to do at the same time as very useful. Lie on your back with your knees in a 90 ° position, placing your feet at your hips. Strengthen the abdominals and then elevate the feet, without moving the feet, holding that position for about 3 seconds.

Recommendation: 5 sets of 15 repetitions.

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