Discover our exercise routine to increase buttocks
. It is very easy to do and is adapted for all levels.
A large number of women want to increase the size of this area of the body. Thanks to physical exercise we can achieve this goal without the need to choose other drastic measures. Of course, you have to be patient and very constant.
In addition, working and strengthening the buttocks is not just a matter of aesthetics, since it will also help us stabilize the entire body and gain power.
How to exercise the glutes correctly: basic recommendations
Having a good exercise routine is essential to achieve firmer and more toned buttocks.
Although we normally consider it a single muscle, the truth is that this part of the body is divided into three zones
: gluteus maximus, medius, and minimus. We recommend working on all three parts at the same time to get results faster.
On the other hand, it is essential that before starting the routine we warm up
for approximately 20 minutes and, of course, do not forget to stretch
once you have finished the session.
Repeat the routine that we propose about three times a week. We recommend combining this type of training with some cardio and other exercises to tone the rest of the body. In this way, we will carry out a very complete sports practice.
The best exercises to increase buttocks
Take note of the exercises that we propose to increase buttocks and pay attention to the way of execution.
It is a classic that is very effective. Also, through this exercise you will work the abdomen, quadriceps and lower back
Its execution seems simple, but we must pay attention to some aspects to avoid injuring ourselves: stand up with your legs shoulder-width apart. Bend your knees and lower your body down. You have to pretend that you sit in an imaginary chair. Keep your back straight and look forward.
Perform 4 sets of 20 repetitions.
It is another exercise that cannot be missing in our routine. Lie on a mat face up. Bend your legs and keep your feet flat on the ground.
Next, raise the hips while contracting the buttocks
, hold the position for a few seconds and return to the starting position.
Do you want an extra difficulty? Try doing the same exercise with one leg.
Do 4 sets of 20 repetitions.
raised to drawer
Box raises turn out
to be fun as well as effective. You will only need a drawer or step
. If you don't have one, you can use a chair that is stable.
Stand in front of the box, place one foot on it and try to go up bringing the knee of the leg that you have on the ground towards your chest. Then lower down and bring your leg back to the ground. Repeat this exercise 15 times and then switch legs. In total, you should do 3 series.
We will start from the quadruped position. Raise one of the legs up with the knee bent about 90 degrees. Subsequently, bring the leg to the side while continuing to flex the knee. You can also wear ankle weights to make the exercise more difficult.
Do 3 sets of 20 repetitions on each leg.
Achieving an increase in the size of the buttocks and showing off a firmer and more defined aspect of the area is possible through sports practice.
In addition, as we have previously pointed out, strengthening this part is not just a matter of aesthetics, since it entails other very interesting benefits.
Do not forget that to maintain a balance it is essential to work the other areas of the body and incorporate some cardio activities. Of course, food is a fundamental factor that we should not neglect.
Go ahead and try our exercise routine to increase buttocks! With patience and perseverance, you will surely achieve your goal.