The buttocks they are a group of muscles that act on the hips and legs. They are formed by the gluteus maximus, gluteus medius and gluteus minimus. Like any muscle, these can be strengthened and toned with the help of certain specific exercises that allow different areas of the body to work.
If your goal is harden the buttocks and to improve the muscular toning of this area of the body, it is also interesting to practice a series of exercises that, in addition to hardening these muscles, allow both the abductors and the bridge to work.
Recommended exercises work for the buttocks
The exercises for the buttocks They are advised at the time of reducing the accumulation of fat in the buttocks, in addition to helping in a positive way to tone the gluteus. This provides other additional virtues, such as favoring the elimination of cellulite.
The simplest exercises that precisely help in this regard are: exercises with elastic bands, weights, the ball, squats, hips and strides.
Elastic bands exercise
Elastic rubber bands are useful exercises to provide greater resistance to movement, thus achieving adequate mobilization of the muscles of the waist and hip (including not only the buttocks, but also the abdomen).
It helps to increase the effort that the glutes must carry out for them to do certain exercises, as is the case of squatting or squats (the popular push-ups of legs).
It is useful to strengthen the buttocks, helping to improve not only its shape, but also when it comes to getting a round and shaped gluteus.
With this tool it is possible to improve the musculature of both the gluteus and the waist.
It is one of the most complete exercises to stimulate the glutes and strengthen them.
It is enough to stand with your feet slightly apart, your arms relaxed and with a dumbbell in your hand. Looking at the forehead, slightly sink the back and strides forward, keeping the trunk as straight as possible. When we make the stride, the thigh that we have moved forward should stabilize in the horizontal.
Other exercises to tone your buttocks
It is an exercise also known as the Squat, consisting of placing the arms on the head and, with the back straight, arching the knees contracting the abdominal band, looking straight ahead.
The exercise of hip elevation is advised not only to tone buttocks, but to reduce the abdomen and tone it.
Its application is simple: on the floor, you must flex the knees with the sole of the foot stuck to the ground. With your hands straight and stuck equally to the ground, you must raise your hips without taking off your head, your feet or your hands.
And finally, we leave you with a very instructive video ideal to harden and tone your buttocks. Do you dare to see it ?:
A useful exercise for the legs
Also the legs They can tone up very easily. In this sense, we propose a exercise for the legs simple, that will help you get some firmer legs .
- Lie on the floor on a mat or blanket where you feel comfortable.
- Stretched on the right side, supports the weight on the elbow.
- Put the other hand on the waist.
- Bring the left leg to your chest (specifically, the left leg).
- Stretch the arm and leg simultaneously.
- Stay in this position for 10 seconds.
- You can repeat this exercise 15 times every two days.