6 ultra-effective exercises to work the glutes

6 ultra-effective exercises to work the glutes

Buttocks firm and plump, we dream! Here are 6 ultra-effective (and accessible) exercises to test for a nice gluteus.

To have beautiful buttocks, no secret: you have to make them work, relentlessly! If certain targeted exercises prove very effective for sculpting the glutes, a daily physical activity can already obtain results: brisk walking, running, cycling ... The ideal accessory to work the glutes? The stairs!

Exercise 1

Get on all fours on the ground and rest on your elbows.

Inhale and exhale by extending the right leg backwards. Return to the starting position by inspiring.

Repeat 25 times.

Proceed in the same way with the other leg.

Exercise 2

Lie on your left side, your head resting on your left arm stretched over your head, your legs bent at 90 ° and stretched out in front of you.

Inhale and, as you exhale, lift your straight leg up to the ceiling. Return to the starting position by inspiring and starting again.

Do 3 sets of 20 movements then lie down on the right side and proceed in the same way with the other leg.

Exercise 3

Lie on your back and then bend your legs, bringing your heels closer to your buttocks. Your feet on the ground are separated from the width of the basin, the points turned inwards. Your arms are flexible, along the body.

Inhale and, exhaling, lift the pelvis by contracting the glutes as intensely as possible. When the thighs are in the extension of the back, slowly go down by inhaling then start again.

Make 3 sets of 15 moves.

Targeted exercises for a gluteus to fall!

Exercise 4

You stand, arms stretched horizontally on the sides.

Bend your legs until your thighs are parallel to the floor.

Do 2 sets of 8 flexes and relax 7 to 8 seconds between each set.

Exercise 5

You stand, facing a support (table, back of a chair ...).

Raise your leg stretched to the back with small, high beats.

Do 2 sets of 16 back beats on each leg. Relax about 20 seconds between sets.

Keep your back straight and breathe deeply - exhale as you lift your leg, inhale as you descend.

Exercise 6

You are lying on your side, resting on a forearm or your head resting on a cushion, your legs bent at right angles to your body.

Make 8 with the upper leg elevated to about 45 °.

For each leg, make six on the spot and six on the reverse. Rest for about ten seconds between each set.