7 Exercises To Firm Up The Buttocks At Home
In addition to the exercise routine, to obtain results it will be essential to take care of our diet and ingest 2 liters of water daily.
If you want to have perfect Buttocks, there are very good routines outside or inside the gym that can help you. In the following article you will learn the most effective exercises to reaffirm the buttocks, to get good results in a matter of weeks.
The flaccidity of the buttocks is an aesthetic problem that requires, first, effort and second, of constancy, to be able to correct it. With regular exercises you can get the figure you want.
It is necessary to take into account, before starting with the routine for the buttocks, that at all times the back must be straight, so you will take care of it and avoid problems. What you have to work is the area of the thighs and not the waist.
If you feel jerks or pain in the lower back or hips, then it means that you are doing the wrong exercise. Rearrange the position and start again. As much as you want to have firm buttocks you do not have to neglect your back or cause injuries.
The exercises can be done both in the gym and in the living room of your house, the important thing is that you are strict with the routine, that you repeat it at least three times a week and that you eat healthier. It will not do you any good if you take any food afterwards. And do not forget to drink at least two liters of water per day, do or do not exercise.
The best exercises to firm up the buttocks
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Squats
Undoubtedly, they are the best known exercises for the buttocks, thighs and legs. It is the essential exercise in any routine. You can do it with different variants, using a bar with weights, with dumbbells or simply the weight of your body to generate resistance.
Standing, spread the legs to a width of shoulders. If you use dumbbells, they can be at the sides of the body (one in each hand) or with the arms stretched out at the sides (at shoulder height). If you use a weight bar, pass it behind the head and hold it with your shoulders.
Flex the knees so that the body descends. Try that the thighs are parallel to the ground and that the imaginary line of the knee does not exceed the tip of the feet.
Hold this position for a few seconds, then resume the initial position. The movement must be slow and slow.
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Half squat or lunge
It is one of the simplest variants of the previous exercise. The position is the same and you can also use your body, the weight bar or the dumbbells as resistance.
The feet to a width of shoulders. Instead of going down to the floor, what you should do is take a step forward with one foot, as exaggerated as you can without losing your balance.
Keep your shoulders above the hips. The leg that has been left behind should also be flexed from the knee, so that it rubs against the floor.
The front knee should not exceed the line of the toe. Return to the starting position and repeat with the other leg. Exchange and fulfill the same number of positions with each one.
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Hip extension
For this exercise you should be lying on a gym bench (or you can do it in your bed) and the hips should be at the end, with the feet hanging down.
Lift both legs at the same time, making strength with the muscles of the thighs and buttocks. They should be at the height of the hips.
Hold this position and alternate as if you were kicking to swim, but in the air. When one leg is closer to the chest, the other is at the height of the hip, they meet in the middle of the movement.
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Elevations
Stand up in front of a bench or chair that is sturdy and high to be able to bend one knee at a 90 ° angle and stand on it.
Place your right foot on the bench and elevate the body using the strength of the muscles of your thighs and buttocks.
Stretch as much as you can, the idea is that the leg is fully stretched. The left leg should not touch the bench, but it can stand on tiptoe.
Hold the posture for a few seconds and descend slowly. Repeat five times with that leg before changing.
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Pressure of buttocks
Place knees, elbows and forearms on the floor. The knees at the height of the hips. The elbows in a straight line with the shoulders.
You must tighten the stomach and align the back well. Now raise the left leg until the knee is at hip height, flexed.
Squeeze the buttocks for three seconds and descend to the initial position. Perform fifteen repetitions before moving on to the other leg.
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Kicking
Begin the exercise in the same position as the previous one, supporting elbows, knees and forearms on the floor. Squeeze the stomach.
Lift the right leg to the height of the hip, flexing the knee. The kicks can be done both up (as if the sole of the foot touches the ceiling) or backwards, stretching the leg and make it straight.
In any case you must keep for a few seconds. Do eight repetitions and change your leg. To make the exercise more resistant, you can use ankle weights.
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Pelvic lift
Lie on your back on a mat, support the soles of your feet on the floor, bending your knees. The arms to the sides of the body.
Lift the pelvis towards the ceiling, exerting pressure with the buttocks or thighs. The back must be diagonal to the ground.
Hold the posture for a few seconds and return to the initial position, without touching the mat with your buttocks.
Do ten repetitions, rest and start again. A variant to this exercise is to place a round weight on the abdomen.
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