Sufficiently curved, the buttocks embellish the silhouette of both a man and a woman. Don’t be shy anymore by putting on a tight skirt or leggings. Strengthen your glutes with some basic exercises to do at home or in a gym. Here they are:
Slots and their variants
Very effective for strengthening the glutes, lunges work the quadriceps, legs, calves, and in particular, the glutes. The first version is the front slot. To do this, you need to take a step forward, lower your body to the ground and return to the starting position. You then interchange the legs to repeat the same movement. These variants are numerous.
You have the back lunge, an exercise like the previous one, only instead of moving the leg forward, you bring it back. Then there is the crossed slit with which you bring the leg back by crossing it. You also have jumped slots, stepped slots or side slots. The objective of each variant is to always have the knee low to the ground while keeping the back straight.
Hip abductions
It is an exercise that allows you to work the glutes while refining the circumference of your hip. Lying on the floor on your side, stretch out the outer leg while the inner leg is bent. Then raise the one on the outside as high as possible and slowly bring it back to the original position. You can repeat the movement repeatedly and even swap the legs. There is a variant of this position. The exercise consists of putting yourself in a 4-legged position, with a flat back. Raise and stretch one leg back, making it come back.
The Bulgarian squat
You probably know the classic squat. It is an exercise that solicits the glutes, but the Bulgarian squat is more so because of the distance of the supports. Indeed, you will position yourself by having a back leg placed on a support such as a chair. Move your front leg forward. By holding the back vertically, you go down trying to have the knee bent at 90 °, the heel serving as support. For the buttock strength to be done to the maximum, make sure you have a good amplitude, going as low as you can.
The pelvis survey or the hip thrust
This is the recommended exercise to firm the gluteus maximus, the bundle of muscle responsible for extending and stabilizing the hips. It is reserved for you last, since it requires the use of equipment such as a bar with secure load and a weight bench, but also because it is the exercise that visibly impacts the glutes. Your position? Sit in front of the bench so that your shoulders can rest on the bench during exercise. Place the bar in front of you in a well-centered way, just above the iliac bones. Keep the weights on both sides evenly distributed. Lift the bar by aligning the neck and spine. Repeat the movement several times.
Whatever exercise to undertake, be sure to:
- Respect positions;
- Perform a good breath (inhalation – exhalation);
- Give yourself rest between each set of exercises.
