Exercises to Lift the Buttocks
Do you want to lift your buttocks and have these be firmer and more toned? If you want buttocks that are more attractive in their appearance and highlight this erogenous zone, then exercise is your best ally. With perseverance and carrying out recommended exercises you will be able to effectively reaffirm this area, getting the figure that you want.
Take note because in OneHowTo we reveal the best and most effective exercises to lift buttocks and get a great looking rear. Are you ready for action?
What is the best kind of exercise to lift buttocks?
Cardiovascular exercise is ideal to help burn calories, sugar and, if well done, help burn fat. But when it comes to toning, lifting and increasing volume resistance exercises - with and without weight - are more appropriate. These, then, are the best choice to lift buttocks and provide firmness.
To achieve this effect it is important to work the three muscles that make up this area: the gluteus maximus, medius and minimus. Next we share with you our suggestions so you can work these muscles and get the backside you want.
Squats to tone buttocks and legs
Squats are basic in any routine in which you intend to work the buttocks and legs. When doing these we work the gluteus maximus and medius along with the quadriceps or thighs, which make it a well-rounded exercise.
For maximum effectiveness it is best to place a 12 or 15 kilos bar behind the neck, increasing the difficulty when rising and making the muscles work more on the rise. Align your feet and descend sticking out your buttocks and making sure that your knees never pass the tips of your feet, then go up again to return to the initial position.
Begin with 4 sets of 15 repetitions, resting one minute between each set. Later you can increase to 20 repetitions, resting only 20 seconds and increasing the weight.
Strides to strengthen the buttocks
Lunges or strides are a staple to burn fat in the legs and also get more lifted and toned buttocks. With these we work the gluteus maximus and quadriceps, notably strengthening the legs.
Place one leg forward making sure the knee does not exceed the tip of our toes, then stretch the other leg back and down keeping your back straight. Rise and return to the original position. If you want to work more efficiently then you can use a dumbbell to increase the weight when rising.
Start with 4 sets of 15 repetitions resting one minute between each repetition. When you gain resistance increase the number of repetitions and reduce the resting time.
Lifting heels: Guaranteed effectiveness
This exercise to lift buttocks seems all too easy to be useful, but if you try it you'll feel the muscles burn, announcing its effectiveness. With this simple alternative you will work the calf muscles and buttocks.
You should take a 12 or 15 kilos bar to ensure greater effectiveness and place it behind your neck, or you can also use dumbbells if you prefer to better control your balance. Tiptoe and return to the original position 25 times, making 4 sets of this amount. A one minute rest between each set is recommended at the most.
Leg lifts to the side and rear are the perfect combination because they allow us to work the gluteus maximus and medius with great effectiveness. Both exercises are performed lying on a mat.
For rear lifts, support yourself on hands and knees and lift one leg back keeping the knee bent. Perform 4 sets of 15 repetitions on each leg, alternating between these.
For the side lifts lie on your side on the mat, stretch the top leg and lift it sideways as much as you can. Perform 4 sets of 15 repetitions on each leg; if it is more comfortable for you, this exercise can also be done standing.
Lifting your pelvis: Simple and effective
Another excellent choice among exercises to lift buttocks that you can combine with the above is lifting your pelvis, working the gluteus maximus and biceps femoris or the back of the thigh.
Hold this position for 30 seconds, return to the original position and rest for a minute, then repeat 3 more sets. Ideally, over time, you should be able to hold this position without lowering yourself for a whole minute. It's also very good to get a better posture.
Stepping up and down
The benefits of steps are notorious, and not gratuitously so: Going up and down a step continuously makes us work the leg muscles in their totality, especially the buttocks.
To do this exercise it is recommended to use a step, but if you do not have one at hand you can opt for a chair or low piece of furniture, always paying attention not to fall. The higher it is, the greater the difficulty - keep that in mind. Go onto the step with one leg. The leg on the floor will then be raised to climb the step or chair with the knee bent; this will increase the work done.
Do 4 sets of 15 repetitions on each leg.
Dead weight: Ideal for your glutes
This exercise, like squats, is key to working the gluteus maximus and biceps femoris or back of the thighs. You will have to lift a 12 or 15 kilos bar (or whatever weight you can work with) by sticking out the buttocks and lowering yourself to grab the bar, then go up, hold a few seconds and then repeat the downward movement to release the bar.
Perform 4 sets of 15 repetitions resting one minute between sets. As you gain stamina, increase the weight and number of repetitions.
Tips for exercising buttocks
- Do not work these muscles every day, like any other muscle they will eventually tire and stop performing adequately. The ideal is to train your glutes 3 times a week, always leaving a day between each workout. Remember not to forget your back and shoulders.
- Complement the work you do in this area with cardiovascular activities that can also help you, such as climbing stairs, skipping, running or swimming.
- Vary your buttock lifting exercise routine so you do not get bored; the options are many and discovering different alternatives is always a good way to stay motivated
- Exercise involves perseverance: If you want to see results, do not stop working until you get what you want.
- Do not forget to increase the weight and intensity of exercises gradually, only like that will your muscles be kept working and not become accustomed to the physical activity.
If you have any tips or ideas about exercises to lift buttocks, tell us in the comments section!
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