13 exercises to strengthen and firm your buttocks

In women, the buttocks are, along with the belly, a fat storage area. In question, the hormonal imbalance that causes excess abdominal fat.

But the buttocks are not left out, especially since with age, they lose their tone and firmness. Discover these 13 exercises that will allow you to work your glutes to find toned and shapely buttocks.

The gluteus is a muscle group made up of 3 muscles: gluteus maximus, gluteus medius and gluteus minimus. This muscle group is very important because it allows, among other things, to stabilize our pelvis and facilitate our daily movements such as walking, running or even sitting down and getting up. Hence the importance of building muscle in this area, especially if you want to have firm and plump buttocks.

Here are 13 exercises to perform for shapely and sculpted buttocks

1. Hip Raise

Lie on your back and bend your knees by positioning your feet in the width of the pelvis

Inhale and exhale as you lift your pelvis to push your hips up. Contract your glutes and abs during the movement and make sure to keep your hips aligned at the knees and shoulders.

Then bring your glutes back towards the floor without touching it and repeat the movement.

2. Frogpump

As in the previous exercise, lie on your back and bend your knees, except that in this exercise your knees should be turned outwards, and both soles of your feet should not be on the ground, but they must join. That is, toes to toes and heel to heel. Contract your glutes and lift your pelvis.

3. Squats

Stand upright with your legs shoulder-width apart and your back straight. Bend your legs and lower your butt as if you were going to sit on a chair, while keeping your back straight. Your glutes should be pushed back slightly. Lower yourself so that your thighs are parallel to the floor. Inhale and come back up to the starting position. This movement will allow you to work both the quadriceps, the glutes and the adductors.

4. The squat jump

This movement is a combination between the squat and the vertical jump.

Stand with your legs open shoulder-width apart, inhale and flex your thighs pushing your buttocks back in the same way as the previous exercise. Then, exhale and jump as high as you can and land on your forefoot to cushion the blow. Repeat this exercise 15 times

5. Static Slot

Stand upright with your legs hip-width apart and your hands resting on your waist. Take a big step forward and bend your knee, making sure it forms a right angle. Keep your back straight and lower your chest slightly towards the floor. Your back leg is bent, resting only on your toes. The knee does not touch the ground and also forms a right angle.

Stay in this position for 30 seconds and return to your starting position. Repeat the movement with the other leg and repeat the exercise 15 times for each side.

6. Side lunge

Stand up with your legs apart. Keep your right leg planted on the floor and take a big side step to the side with your left foot. All of your body weight should be transferred to the left leg. Flex it so that your thigh is parallel to the floor. Keep your back straight, buttocks back and return to your starting position by pushing on your left leg. Repeat the movement and alternate between left and right leg to work both sides.

7. The Bulgarian split squat

Located between the squat and the lunge, this exercise consists of performing a squat but placing one leg back, as in a lunge position. Except that in this exercise, the foot of the back leg is raised on a support placed on the ground.

8. Donkey Kicks

Get on all fours on your mat, arms outstretched and your knees positioned under your hips so that your thighs and torso form a right angle. Contract your glutes and lift your right leg, keeping your thigh parallel to the ground and maintaining the right angle of the knee. The sole of the foot should be pointing towards the ceiling. Lower your leg without dropping the knee and repeat this movement 10 times, then change legs.

9. Leg pull front

Stand on the floor on your hands, pelvis lifted and knees apart, keeping only your toes on the floor. Contract your glutes and lift your leg back, keeping it straight. Then bring it back to the starting position, and repeat the movement, alternating with the other leg.

10. The bird-dog

Get on all fours with your hands under your shoulders and your knees under your hips at a right angle. Keep your back straight and simultaneously extend your right arm in front of you and your left leg behind you, at the same level as your hips. Stay in this position for 3 seconds and repeat this movement 10 times for each side.

11. The Clamshell Exercise

Lie on your side, place your legs on top of each other and bend your knees. Keeping your lower leg on the ground, raise the knee of the upper leg very high, keeping both feet together and without moving the pelvis or the hips. Stay in this position for a few seconds and then bring your knee back to the starting position. Repeat the movement 15 times for each side.

12. Dumbbell Lunges

Get into a lunge position as in the previous exercise and hold a dumbbell in each hand. Then push on your front heel to move forward and bring the back leg forward to redo a new slit it and chain like this.

13. Single leg deadlift

Stand upright with a dumbbell in each hand. Keep your supporting right leg slightly bent and lift the other leg off the floor. Tilt your pelvis forward as you raise your left leg until it's parallel to the floor. Repeat the exercise 10 times for each side.

These targeted exercises will not only allow you to find curved and firmed buttocks, but also to work and strengthen your buttocks. Thus, you will protect yourself from back pain and knee problems.