It’s a steel ass. Working the buttock muscles is much easier than it seems and, best of all, it doesn’t require more material than your weight. There are a lot of fitness exercises that you can do perfectly at home and with which you will manage to define and tone this part of the body quickly and effectively.
In today’s article, we want to share with you 3 exercises to strengthen the buttocks at home that are easy to do and that adapt to any type of athlete: from beginners to the most advanced. Start training.
Best exercises to strengthen buttocks at home
To have firm buttocks, it is not necessary to go to the gym. In fact, at home, we can easily carry out an exercise routine that is ideal for working this part of the body. Here are the best options available to you, pay attention!
Squats for buttocks and legs
Squats are ideal for working the buttock muscles and legs. It’s an exercise that, moreover, is easy to do and effective. To do so, you only have to follow these indications:
1. Stand on the floor with your legs slightly apart and your back straight
2. Now, lower your body towards the floor, keeping your back straight and making sure that your knees do not go beyond the tips of your toes
3. Hold on a few seconds down and then slowly ascend
4. Repeat the exercise with smooth, controlled movements – there’s no rush!
It is recommended that you at least do 3 series of 15 repetitions if you want to tone the buttocks and legs in a very visible way.
Lunge with a jump for the buttocks
The strides are another exercise to strengthen the buttocks at home. And if, in addition, we added a leap, we get a more intense and ideal practice for the muscles to work to the maximum. To do this exercise, just follow these simple steps:
1. Stand with your legs slightly apart and stand on the floor
2. Now, take a step forward and lower your knee to the floor, keeping your back straight.
3. To change your leg, you must take a front leap with the leg below and, thus, the strength of the impulse will make your muscles work to the maximum
4. Change legs with these jumps and try to do 10 repetitions with each leg
With this exercise, you must go very carefully so as not to damage your legs or knees. Therefore, it bets on lighter jumps, and that, thus, amortizes the fall.
The bridge exercise for the buttocks
It is the best exercise to tone the buttocks at home and, in addition, one of the simplest to perform. To do this, you must lie on a mat upside down and flex your knees by separating your legs at the height of your hips. With this position, follow these steps:
1. Keeping the upper body well stuck to the ground, lift your hips up
2. Hold your hips a few seconds as high as you can
3. Then, gently lower yourself back down and, without touching the floor, slowly come back up
Movements should be slow and controlled for the muscle to work well. Make 3 series of 15 or 20 repetitions and you’ll notice how your buttocks work to the fullest.