5 daily exercises 15 minutes to strengthen tone and lift the buttocks

Come on, it's decided, new resolution: you're finally going to roll up your sleeves to firm up that flabby, flabby butt. No more orange peel skin and chubby appearance that spoil your figure! It's high time to tone your gluteal muscles to have a nice firm and plump effect. In addition, apart from the aesthetic side, strengthening your buttocks will have benefits on your health.

If you follow this workout carefully, you will be able to maintain hip balance, correct your posture, prevent or reduce back pain and perform your daily tasks without worry. 

Who says better ? So, don't worry, there are no constraints on the horizon. No need to leave your home or get sophisticated equipment (apart from a mat and dumbbells). At home, give yourself just 15 minutes a day to perform these 5 formidable exercises to sculpt and tone your butt. A little good will and...

Single leg deadlift

This strength training exercise is excellent for working all the muscles of the posterior chain of the body. It skillfully mobilizes the hamstrings and glutes. With dumbbells, it's even better, to gain power and strengthen your arms at the same time. By chaining muscle contractions and relaxations, you improve flexibility and posture, while strengthening your posterior.

Stand with your feet hip-width apart, holding a dumbbell in each hand.

Stretch one leg back while leaning sharply forward until your body is parallel to the floor, extending your arms toward the floor.

Return to the starting position.

Do 12 to 20 repetitions with each leg.

Sumo Squat

How to properly work your inner thighs and tone your gluteal muscles? Thanks to “Sumo Squats”, of course! This exercise, very popular with athletes and running enthusiasts, has the advantage of stimulating the entire lower part of the body in a single movement. While a traditional squat keeps your stance closer and your feet pointed straight ahead or slightly angled, the sumo squat requires a wider stance with your feet facing outward. Therefore, this creates a new challenge for your muscles, as the position of your feet changes your base of support.

Stand with your feet slightly wider than hip-width apart and turn your feet outward.

Keeping your hands together in front of your chest, push your hips down and back to squat.

Your weight should be on your heels and your toes should be able to move freely. Be sure to keep your chest high and your back straight.

Return to the initial standing position.

Perform 10 repetitions.

Bulgarian squat

This exercise, also commonly called “Bulgarian lunge”, is known for strengthening the glutes, quadriceps and hamstrings. It will also allow you to work your abs. Not only will this help you develop a strong lower body, but you will also work your back muscles.

Take a split stance with your right foot forward and your left foot elevated on a bench behind you.

Hold a dumbbell in each hand, elbows close to your body.

Inhale and lower your left knee (back knee) toward the floor while keeping your torso straight.

Exhale and push the right foot (front foot) toward the floor to return to the starting position.

Perform 10 reps, then switch legs. Then do three sets with each leg.

Gluteal bridge

Ideal for strengthening all the muscles that fit into the pelvis, this exercise is suitable for all training levels. The must: it has the ability to reduce possible lower back pain. If you want to intensify the effects, you can do so by holding an elastic resistance band between your thighs or using a dumbbell.

Lie on your back, bend your knees and keep your feet flat on the floor.

Lift your hips off the floor: make sure your body can form a straight line between your shoulders and knees.

Pause while you are in this position, then slowly lower your body back to the floor.

Perform 2 sets of 12 seconds.

Side lunge

Finally, we close the series with this super effective exercise for having concrete buttocks and sculpting the legs. These movements are perfect for activating and toning the adductors, hamstrings and quadriceps.

Stand with your feet shoulder-width apart and your arms at your sides.

Placing your weight on your right foot, step back and turn with your left foot, almost as if you're leaning, allowing your arms to come in front of you in a comfortable position. Make sure your chest remains straight.

Begin to straighten your right leg, pushing through the heel and returning your left foot to the starting position.

Do 10 repetitions on each side.

And there you have it, you’ve arrived! You see, it wasn’t a breeze. Come on, now, we don't stop there: we keep the rhythm and consistency. You still have to hang on for a few more weeks to see stunning results!