Round and firm buttocks: 7 exercises to work each zone and have a dream buttocks

 Round and firm buttocks: 7 exercises to work each zone and have a dream buttocks

Many women dream of having a flat stomach, shapely abs, toned thighs and shapely buttocks. Some go to the gym and do cardio workouts to burn calories and strength workouts to tone their bodies. Others prefer to work out at home to sculpt their bodies at their own pace. Whatever your case, discover these 7 infallible exercises to refine the silhouette, firm the thighs and have nice muscular buttocks.

Shedding your saddlebags, eliminating cellulite and having toned and plump buttocks is a goal within reach, as long as you show discipline. And if some have managed to achieve impressive physical transformation, so can you.

To have round and rounded buttocks, just do weight training exercises to target the lower body and adopt a balanced diet.

7 glute exercises to build muscle and have the silhouette of your dreams

Building your buttocks requires a few specific exercises that target the three main muscles of the buttocks: the gluteus maximus, the gluteus medius and the gluteus minimus.

To fight against cellulite under the buttocks and have a toned and plump buttocks, here are 7 effective exercises to do at home:

1. The sumo squat

Squats are one of the best exercises for building the buttocks. While standing with your back straight and feet shoulder-width apart, grab a ball in your hands. Then, gradually descend, bending your knees as low as possible as if you were going to sit down. Try to squeeze the buttocks as much as possible during the descent, then return to the starting position. Do 4 sets of 15 repetitions.

2. Lateral extension with resistance band

Place a resistance band at your ankles. Standing, spread your feet slightly apart while keeping your legs straight. Raise the right leg as high as possible to the right side without bending the knees and keeping the back straight. Do 3 sets of 15 reps for each leg.

3. Hip thrust with weight

Rest your shoulders on a sofa keeping your back straight and bend your knees to form a 90 ° angle. With your feet hip-width apart, place a weight on your abs and lower your pelvis to the floor. Then contract your glutes to lift it up and return to the starting position. Repeat the exercise 15 times and do 4 sets each time.

4. The static chair

This isometric exercise is formidable for building the hamstrings and quads. With your back against a wall, feet hip-width apart, lower your pelvis and flex your legs at a 90 ° angle. As if you were sitting in an invisible chair, maintain a voluntary contraction of the buttocks for 1 minute. Then relax for 30 seconds and repeat this exercise 5 times.

5. The elastic clam exercise

The clam exercise, "Clamshell" in English, is excellent for having a rounded butt. Like a clam, lie down on your right side, legs parallel and knees bent at 60 °. Place a resistance band above the knees and lift the left leg while remaining covered. Do 4 sets of 12 reps on each side.

6. The fire hydrant

If you want to get rid of cellulite on the buttocks, this exercise is a great shield against dimpling. While on all fours, support yourself on your palms and knees. Place a resistance band around your thighs and lift your right leg to the right side. Gradually return to the starting position and do 3 sets of 15 repetitions for each leg.

7. Side slits

To have tapered legs, lunges are very effective. Stand with your back straight. Then bend the right knee and take a big step to the left to straighten the knee. Make sure to contract your thighs and glutes during the movement and push up on the legs to return to the starting position. Do 3 sets of 15 repetitions on each side.