Strong grip: 5 ultra-effective exercises that will show your buttocks

Do you have 15 minutes for yourself? If you want to strengthen your joints, start with this customized sports session from sports trainer Julie Pujols Benoit!

Are you creating a complete sports routine, but want to focus on your gluteal muscles? You can combine your lessons with a sports program specifically focused on this part of the body! And if you don't have much time, don't worry: "Hybrid muscles are the largest muscle group in the body, so they burn easily, but the good news is that they also shape easily," explains Julie Pujols Benoit, sports coach. .

So he designed a 15-minute hand session to effectively strengthen his wrist. Recommended frequency? Perform this sequence twice a week, preferably three times.

This special inspection routine also has another advantage: it requires no equipment. However, the most enthusiastic can use an elastic band as a resistance tape to increase difficulty and thus more work. Just put it over your knees to feel the effects!

Exercise 1: squats

We know that it is important to warm up before starting sports training. This first exercise, which involves doing squats, is two in one: it allows you to warm up when you start training the buttock muscles. It is a polyarticular exercise that therefore requires more joints. Without it, "we can't have good buttocks," Julie Pujols assures Benoit.

Stand up straight and spread your legs to the width of your hips or more than your legs open at 10:10 in the morning. Slightly contract the perineum and suck the navel while straightening your back. Now inhale and descend as low as possible, push your fists back and do not lift your heels up. Exhale again by pulling the sampoes down a little. Repeat this exercise 20 times, then do 10 small squats without going all the way down or up.

Exercise 2: Jump squats

If you like squats, you may also know jumping squats. Target? "Working with plyometry" means a chain to bow rather than a jump, explains Julie Pujols Benoit. Don't panic: if you can't jump, for example for health reasons, you can skip this step.

To do jumping squats, you should always stand apart with your feet hip width wide. Insert the abdomen, place the perineum and lower by bending the knees. Inhale before exhaling, bounce back. Repeat this exercise 12 times.

Exercise 3: pelvic reading

This exercise involves lifting the pelvis to practice the gluteus maximus, but also the lumbar, lower back and hind legs. Lie on your back, lower your shoulders, raise your neck and bend your legs. When you enter the dam and cling to the navel, try to lift one foot to the sky. "If it's not full of tension, it doesn't matter," said Julie Pujols Benoit. Press your heel to the floor, inhale and lift your pelvis as the buttock muscles contract. Inhale and then return to the bottom without reaching the ground. Perform 20 repetitions followed by 10 short strokes of the pelvis. Do the same with the other leg. There is an alternative if this movement is too difficult for you: it is to place the hip joint outwards against the knee joint of the foot on the floor before lifting the pelvis.

Exercise 4: Focus on the gluteus medius

This exercise aims to practice the gluteus medius, the side of the thumb. To do this, lie on your side so that your spine stays straight. Raise your knees to the level of your navel to see the balls at your feet. The hand of the opposite arm remains on the ground in front of your body. Pull down the perineum and vacuum the umbilical cord. While breathing, increase the bend of the upper leg and then lower it without reaching the knee while loosening. Perform 20 repetitions and then perform 10 small leg strokes. Do the same with the other leg.

Exercise 5: Show the gluteal muscle

Do you want your gluteus maximus to be strong? Sit on all fours, rest your elbows and place them in line with your shoulders. Your shoulders are low and your back is straight. Stretch one leg while moving the foot and sucking the navel. Inhale as you lift your foot, before inhaling as you lower it. It must never touch the ground. Do 20 normal repetitions, then 10 small ones before doing the same on the other leg.

Strengthen the buttock muscles: simple and effective stretching

Every good workout ends with stretching! To start, sit up straight, straighten your legs in front of you, and then raise your right heel to your right elbow. Then sit back and lean on the armrest. The goal is to push the knee to the ground while letting go. Perform this stretching for 10 seconds, then move your legs.

Then lie down while bending your lower back and pulling your knees to your chest. Place the knee on the opposite leg and then straighten the same leg, keeping the leg straight. Then take the back of the knee and pull it towards you. Breathe and stay in this position for ten seconds before changing legs.