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5 exercises to lift your buttocks

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No more cellulite and sagging skin, thanks to this series of 5 exercises, you will be able to lift, tone and strengthen your buttocks in just a few weeks. A routine to adopt today!

  • The Donkey’s Kick (Donkey kick)

    • Donkey kicks

    We start with this exercise, which is quite physical, but excellent for working the buttocks, trunk and hamstrings. It greatly helps to strengthen muscles and improve flexibility. And that’s not all: donkey kicks also boost hip mobility, strengthen spinal stability and improve balance. Whether you want to increase muscle tone or boost cardiovascular endurance, we strongly advise you to perform your leg kicks as often as possible.

  • Get on all fours and spread your hands shoulder-width apart, with your knees stretched just below your hips.
  • Keep the knee bent of the leg that rises 90° and raise the leg until it is hip height.
  • Lower your knee almost to the floor, but before it even hits the ground, repeat the previous movement and pull it up.
  • Perform 20 repetitions of each, 3 sets. Once you’ve finished the reps with one leg, move on to the other leg.

  • Bodyweight squat

    • A bodyweight squat helps strengthen and tone the muscles of the buttocks and thighs. Ideally, if you combine it with a boxing session, you will be able to perform more agile and flexible movements, but also gain balance for a low-impact performance.

  • Start with your feet slightly wider than shoulder-width apart and your arms at your sides.
  • Get into a squat position, making sure your chest is up, your buttocks back, and your knees out.
  • Return to the starting position and, when your legs are straight, give a cross-punch with each arm.
  • Repeat 20 times for 3 sets.

  • Bulgarian Squat

    • Bulgarian Squat

    The use of a chair or bench is essential for this strength training exercise. In concrete terms, the Bulgarian squat is a lunge with the back foot raised. Not only is it exceptional for strengthening the glutes, but it is also a valuable ally for working the quadriceps and hamstrings. I might as well warn you, this is a demanding exercise that requires a lot of effort, but it is worth it. You will be 100% satisfied!

  • Place one foot on the floor and the other on a bench or chair about 50 centimetres high.
  • This height can vary depending on how comfortable you are, but the idea is that the knee is bent at an angle greater than 90°.
  • To start the exercise, make sure your torso is straight.
  • Perform 20 repetitions on each leg for 3 sets.

  • Leg Extension

    • Leg Extension

    How to burn fat that sticks to your buttocks faster? Thanks to this hyper effective exercise that targets all the lower muscles. As a bonus, it prevents injuries caused by imbalance, improves physical performance, corrects posture and increases agility.

  • Stand in a squatting position with your hands and knees extended towards the floor.
  • Lifting one leg, pull it inward to form a 90° angle with the other leg. Keep the knee bent.
  • Slowly lower your leg. Make sure your knee doesn’t touch the ground before you raise it. Repeat the exercise on the other side.
  • Perform 15 repetitions for 3 sets.

  • Gluteal bridge (Glute Bridge)

    • Glute bridge

    Are you looking for the best way to tone your buttocks? Here’s your lethal weapon. Gluteal bridges are famous for sculpting the buttocks, as they target the three muscles that make them up: the gluteus maximus, gluteus medius and gluteus minimus. They also help stretch the hamstrings and release tension. The key to this exercise is to achieve full extension while keeping your shoulders on the floor.

  • Lie on your back with your knees bent and your feet flat on the floor, a few inches from your buttocks.
  • With your arms at your sides or raised in front of you (palms together), get into position by lifting the hips and lifting them off the ground. Keep your shoulders firm, hips square, and your body in a straight line from neck to knee.
  • Hold the bridge position for two breaths before lowering your hips back to the floor.
  • Perform 3 sets of 10 repetitions.

    • If you are conscientious and consistent, armed with a little goodwill and determination, thanks to this cutting-edge training you will achieve your goals in no time… and your buttocks will be sculpted like never before!

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