Exercises To Strengthen The Glutes
Strengthening the buttocks is not an easy task if we see it from an aesthetic point of view. It is a matter of organization, purpose, dedication and, of course, it should always be accompanied by a healthy diet and plenty of hydration. What is never recommended is to have to resort to surgery without first having tried these sacrifices, that should be the last option.
Exercise centers and gyms are crowded daily by people for different purposes with the intention of getting their bodies toned. Some your abs, others your legs and a very important amount to work and strengthen your glutes. Everything is a consequence of the fact that this part of the body is sometimes forgotten and its stimulation is not carried out as it should be, which means that the muscle mass is decimated.
So that you can do it from home without the need to leave it or find a specific time in the day, we leave you here a list with several exercises to strengthen the buttocks.
10 types of exercises to strengthen the glutes
1.- Jack jumps
- This exercise consists of spreading your legs to the width of your shoulders and stretching your arms out to the sides. Jumping you must open your legs and at the same time, with good timing, raise your arms, bringing your palms together as if you were giving applause.
- Once you have made these movements you should fall reaching the starting position.
- This exercise is strong, so you will need as much concentration as possible.
2.- High knees
This type of exercise does not require you to move from the site. In the same place you must execute the movements as if you were running, raising and lowering your knees. It is recommended to put your hands at the height of the hips to touch and bump your knees against them.
3.- Steps
Stair climbing has always been known to be one of the most effective exercises to strengthen your glutes. It is recommended to go up and down stairs whenever you can. In addition, it will help you strengthen the cardiovascular system.
4.- The bridge
It is considered one of the most popular exercises in the world. Through it, you can reaffirm your buttocks. The most important thing is that you don’t need a lot of physical space to do it.
- You lie on your back and lifting the trunk of your body you will make an effort on your thighs.
- This is how you should be for 7 seconds. Then you should rest and repeat it as many times as you can.
- If it is to your liking, you can place a weight on your abdomen, in this way the difficulty is increased and the results will be more satisfactory and effective.
5.- Gluteal kick
- You should support all four limbs on the floor or a mat in such a way that your back is completely straight.
- The knees will serve as support and, lifting one of your legs, you must extend it until it is in position as if you were going to kick in the air.
- Repeat and change your legs position.
6.- Scissors
- This method consists of extending one leg in front of the other.
- Then bend your knees and go down very slowly as if it were a squat (here you will know when to stop, when the knee that you placed back touches the ground; but be careful, the objective is not to let this happen, then with effort lift the weight from your body and start over and over again).
- If you wish, you can increase the effort of your work by using a bar with discs on the sides, which you will gradually support on your back, placing it on your shoulders behind your head and placing your hands on the bar. The important thing is that they are open to the width of your elbows.
7.- Squats
It is one of the most famous exercises to strengthen the buttocks, thighs and legs. There are different ways to perform these exercises, one can be using bars with weights, dumbbells or simply the weight of the body, in such a way that a resistance is created.
8.- Elevation of the heels
This exercise is very simple and easy to do. All you have to do is steer yourself up by raising your heels and lowering them again, controlling the weight and, therefore, the movements.
9.- Gluteal pressure
- This exercise is started by placing the knees, elbow, and forearms on the floor.
- Then tighten your stomach, raise your right leg to hip level, and bend your knee.
- Then the kicks must be done both upwards and backwards, with the exception that the leg is straight and backwards.
- In any case, you should stay like this for several seconds. Do 8 reps and then switch legs.
- If you wish, you can use light ankle weights.
10.- Pelvic lift
- This exercise is done by lifting the pelvis once you have laid down on the floor, so it is advisable to use a mat.
- Placing your feet on the ground, flex your knee. The arms must be placed on both sides of the body.
- Raise your pelvis toward the ceiling by exerting force on your buttocks and thighs. What is important is that the back is positioned diagonally to the ground.
- You have to hold this position for several seconds and then return to the starting position. This routine is repeated about 10 times.
recommendations
- It is never advisable to go beyond what your body can resist when practicing exercises. Always do it thinking about your body, he will tell you how far you can go and, of course, perform the movements slowly so that you can work your muscles correctly.
- There are a very important number of exercises to strengthen the buttocks, as well as to increase the volume. However, here we have listed the ones that are considered most supportive and efficient to achieve the results you are looking for.
- It is important to emphasize that good results are achieved not only with effort, but also with a healthy diet and an orderly life system accompanied by a correct rest.
Remember that everything will depend on the desire you put into it. The application to this dream must be accompanied by deeds and not words.
