6 exercises to tone the buttocks

In addition to having surprising virtues on physical and mental well-being, sport makes it possible to refine the silhouette, to obtain a flat stomach, well defined abdominals, toned thighs and shapely buttocks. Today, many people participate in sports regularly to boost their metabolism, burn calories and tone their bodies. If you want to work the glutes to get rid of cellulite and saddlebags that bother you, here are 6 effective exercises to have toned and plump buttocks.

Having a bulging butt, some people join the gym and do strength training to target the lower body and firm the thighs and buttock muscles. Others prefer to work the thighs and glutes at home, opting for a weight training program or with a pair of dumbbells. If you too dream of having a beautiful, firm and plump buttocks, let's review the 6 anti-cellulite exercises that will give you breathtaking results.

Buttocks exercises without equipment to have plump and sexy buttocks

To build your buttocks and have a plump and toned buttocks, these 6 exercises are infallible:

1. The squat and walk

Ideal for shaping and strengthening your glutes, the squat works your quads, glutes and hamstrings. There are many variations of the squat that can build muscle mass and help tone the thighs and glutes. To do this exercise, stand with your legs shoulder-width apart. Then do a low flexion while contracting the abdominals. In the squat position, take a few steps forward and then a few steps backward, maintaining balance with your arms. Take 10 steps and then return to the starting position. Take a short break then take 2 more sets of 8 steps, then 6 steps.

2. Side slits

part of the exercises that tone and strengthen the thighs and buttocks. Easy to perform, they burn fat and strengthen the hamstrings, adductors and quads. To perform alternating lunges, stand up straight and keep your back straight. Then lower your buttocks by bending one leg and take a big step to the right until you have your legs apart. Lower as low as possible then push up on your leg to return to the starting position. Do the same exercise with the other leg. For best results, do 4 sets of 12, 10, 8 and 6 repetitions respectively.

3. The pelvis lift

The pelvic lift is very effective for strengthening the hamstrings and glutes. Lie on your back with your knees bent and the soles of your feet on the floor. Squeeze your buttocks then lift your pelvis and hold this position for 10 seconds before returning to the initial position. You should feel the contraction of the buttocks. If this exercise seems simple to you, feel free to place a weight on your abs for more intensity. Do 4 sets of 20, 10, 20 then 10 repetitions.

4. The one-leg pelvic lift

Like the previous exercise, the single-leg pelvic lift works the hamstrings and glutes. Start by lying on your back, then squeeze your buttocks and lift them up. Then lift one leg so that your body weight is lifted by one leg. Do 3 sets of 12, 10, then 8 reps for each leg.

5. The rear leg raise

Tremendous for eliminating excess fat and exercising the small, middle and large glutes, the rear leg lift calls on the deep muscles. To do this exercise, put your hands and knees on the floor, as if you were on all fours. Next, squeeze your pelvis and straighten one leg back, bringing it in as far as possible. Stay a few seconds in this position then change legs. Do 4 reps of 16, 14 and 12 reps.

6. The squat with resistance band

The squat is an exercise known to be effective for sculpting the buttocks and giving them more volume. For quick results, you can use a resistance band to intensify the exercise. Wrap the resistance band around your hips and then stretch it until you can walk part of the band. Do 3 sets of 10, 8 then 6 repetitions.