Getting a firm and strong butt doesn’t have to be an impossible task. The key is to know the most effective exercises and, of course, be consistent in doing them! You only need to devote a few minutes a day to this part of the body, either in the gym or at home, and gradually they will become firm. Here are some of the best glute exercises for maximum definition.
6 very easy glute exercises you can do at home
To reach your dream buttocks, you don’t have to kill yourself in the gym. Moreover, you can tint them without leaving your home. The only thing you need is 15 minutes a day and, above all, a lot of persistence! Here are 6 exercises for a 100% effective glute.
1. Squats
Squats are classics for lower body workouts. Best of all, they help not only strengthen your buttocks, but also your legs. Complete 2 × 1! It is important to take good care of your posture throughout the entire process. To do them correctly, your back should be straight and your knees should be slightly outward to avoid injury.
2. Batok Bridge
Another popular gluteal exercise is the gluteal bridge. This basically consists of lying on your back with bent knees and flat feet on the floor. Then lift your hip and return to the starting position, squeezing your buttocks throughout the process.
3. Kickback
To do this exercise, you must be in quadruple or puppy position. Then extend one leg until it becomes a natural extension of your back. During the entire exercise, remember to keep it straight, not curved, to reduce the risk of injury.
4. Lunges
Another very effective step is to step forward with your knee bent 90 degrees. Hold for 30 seconds and remember to keep your back straight. When you’re done, do it with the other leg. Do some reps. You can hold the dumbbells in your hands while exercising to increase the intensity.
5. Board with a diagonal leg rise
A very comfortable movement to tone the glutes starts with a high position of the board and feet at a distance. Raise one leg as much as possible, avoiding bending your back as much as possible, and keep your head in line with your neck. Repeat with the other leg.
6. Deadweight
Finally, bet on cravings to show a heart attack. Stand with your feet hip-width apart and your arms straight. Squeeze your glutes and lean forward with your upper body. This should be parallel to the ground while trying to keep your back straight. Return to starting position and repeat.
Tips to make the most of your glute exercises
These 6 exercises will help you strengthen your glutes if you’re consistent. To see results as soon as possible, you need to train at least three or four times a week. For example, you can take a weekend break and return to work on Monday. Ideally, do 10 to 15 reps and three sets for each exercise.
As for the place of study, many of them can be done at home. Of course, try to have a mat on hand for exercises in which you have to rest on the floor with your knees or hands.