Do you want to know what are the best 5 exercises to tone your buttocks? If you’ve been doing a lot of squats and you still do not have results you should read this article!
The reason you did not find the exercises you did could be because you work too much in a single muscle group. Try these exercises to aim at all the different muscles in your thighs to get the ass you dreamed so much. These are the best 5 exercises to tone the buttocks of all time!
Exercise 1: Bridge
Lie on your back with your knees bent.
Place the lower part of the feet firmly on the floor, at a distance approximately to the hips.
From this position, push your heels to lift your hips up.
Place a light weight on each of the hips and lift them up by squeezing the buttocks, thighs and abs, and explosively pushing the hips up.
In the upward movement, squeeze your buttocks as hard as you can.
In the final position, the body should form a flat line between the knees and the shoulders.
For beginners, do 3 sets of 20 repetitions. Intermediate athletes must do 4 sets of 20 repetitions. The advanced level is 5 sets of 20 repetitions. You can even do this without the weights if you are a beginner.
Exercise 2: Lunges
Taking a step backwards with the left leg, lower the body in an onslaught, while raising your arms in front of you.
Lowering the arms, bring the left leg to the standing position, then repeat with the other leg to complete a repetition.
Beginners should do 3 sets of 20 repetitions on each side. The intermediate level is 4 sets of 20 and advanced is 5 sets of 20 lunges. You will have around, strong booty in a very short time.
Exercise 3: Squat pulses
Stand up straight and separate your feet to the width of your shoulders.
From that position, raise your hands forward for a better balance.
Bend your knees and get off. The knees should be at a 90 degree angle, while the thighs should be parallel to the floor.
Keep your back straight, without letting your knees extend over your toes.
Remain in squat position and go up and down.
Go up and down 15 times, then return to the starting position and relax.
Beginners, make 3 sets of 15. The intermediate level should do 4 sets of 15 and advanced athletes can do 5 sets of 15. Use this exercise to shape and sculpt your thighs.
Exercise 4: Donkey kick
The weight of the body will be concentrated in your hands, but the shoulders should be kept aligned on the wrists.
From a high board position with the level of the torso and hips tight, stretch one foot up, as if kicking with the heel.
Extend the legs alternately.
Perform 15 repetitions for each leg. Beginners must do 3 sets, the intermediate level must do 4, and the advanced level can do 5 sets.
Exercise 5: Leg flexion to the side
Stand on the carpet on four legs.
The hands should be directly below the shoulders and knees below the hips.
Lift the right leg to the side. Lift your leg as high as you can without turning your hips, or leaning to the left side.
Complete 20 repetitions on each leg . Beginners do 3 sets, intermediate level 4, and advanced level must do 5.
8 excellent exercises to lift those flat and drooping buttocks
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