Elastic buttocks are the dream of many women. Simple exercises that can be done every morning can help to achieve the desired shape.
It is fashionable to strengthen the buttocks and find the desired silhouette with the help of fairly simple exercises that you can perform every morning. Personal trainer Jane Gomez gave recommendations regarding which complex will give the best result. To begin with, the specialist advises to provide your body with enough protein to maintain it during training. Then you can focus on strength training for the three gluteal muscles.
“The three muscles of the buttocks are the gluteus maximus, the gluteus medius, and the gluteus minuscus,” Gomez says. She also shares another secret, which is to “focus on squeezing the buttocks when doing any glute muscle exercise.” “It will make your buttocks round and elastic if you perform them regularly,” Jane promised.
Swing your legs sideways with fitness expanders
Start doing this exercise while standing on the floor on all fours. Place the elastic band, which is needed for resistance, above the knees. The shoulders should be directly above the arms, and the hips should be directly above the knees. “Keep your neck straight, facing the floor throughout the exercise,” recalls Jane Gomez. – Lift one leg to the side, not forgetting to guide it with the knee, and not with the leg itself, so that the angle is 45 degrees. Slowly bring the leg back to the body and repeat,” Gomez says. Perform 3 sets of 15 reps on each side.
Swing your legs backwards with additional weighting
This is another exercise that needs to be done on all fours, but it does not require an expander. “Lift your knees slightly off the ground, pressing on your shoulders to engage the core muscles. Bend over your shoulders, pressing down hard so that your spine is straight and your shoulder blades are parallel to the ends of your palms, Jane recommends. – Pull one knee forward to your chest, and then, under control, throw it back so that it straightens up behind you. When stretched out, your body should be a perfectly straight line, without curvature of the spine. Repeat 3 sets of 15 times.” Don’t be afraid to add ankle weights after you feel comfortable enough in the exercise and are ready for the extra load.
Hip thrusts with a barbell
Gomez claims that strength training is a great way to strengthen the muscles of the lower back, upper thighs and buttocks. One of her favorite exercises that activates all the muscles is the hip pull with a barbell. Gomez instructs how to do the exercise: “You are sitting on the ground, legs stretched out, straight back leaning against the bench. Roll the barbell up to your hips so that it lies comfortably (if you are uncomfortable, consider using a towel). Put your shoulders on the bench, align them and align the barbell. Lean back (never bend your back — keep your shoulders straight) and squeeze your buttocks, lifting your hips up to the ceiling and lifting the barbell. Really engage your glutes by squeezing them together as you do this exercise. Find a moment at the top point to hold the barbell before slowly tilting your hips to return to the starting position.” Also make sure your neck stays straight at all times. Do 3 sets of 15 reps.
This is also an exercise with a barbell. Gomez recommends doing it this way: “While holding the barbell at your feet, use a grip from above to raise it to hip level, keeping your hands clasped, shoulders pulled back, and keep your neck and spine straight. Rise to a straight position with your arms down. Slowly bend down to lower the barbell to the lower part of the shin, while continuing to keep the spine straight. Pull your hips forward to lift the barbell and repeat 3 sets of 15 reps.”
Lunges with dumbbells
Gomez advises this exercise because it really feels like the whole body. “Holding dumbbells in each hand, straighten your shoulders, arms straight, take a step forward with one leg, bending it at the knee until it is parallel to the floor at an angle of 90 degrees. Hold for a moment before lifting up slightly to change legs. Repeat the movement as you alternate legs and lunges,” Jane instructs. Perform a total of 3 sets of 15 reps on each side.