5 exercises to lift your butt

Although genetics play an important role in your physical build, you have plenty of means to change the situation if you are not satisfied with your f
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 5 exercises to lift your butt

5 exercises to lift your butt

Although genetics play an important role in your physical build, you have plenty of means to change the situation if you are not satisfied with your figure. Are you over 40 and dreaming of having a nicely firm and shapely butt? Hop, all you need to do is follow a daily workout to give yourself buttocks of steel. 

Without even leaving the house!
Say goodbye to cellulite and sagging skin, thanks to this series of 5 exercises, you will be able to lift, tone and strengthen your posterior in just a few weeks. A routine to adopt today!

Donkey kick

We start with this fairly physical exercise, but excellent for working the buttocks, core and hamstrings. It greatly helps in strengthening muscles and improving flexibility. And that's not all: donkey kicks also boost hip mobility, consolidate spinal stability and improve balance. Whether you want to increase your muscle tone or stimulate cardiovascular endurance, we strongly advise you to perform leg kicks as often as possible.

Get on all fours and place your hands shoulder-width apart, with your knees extended just below your hips.
Keep the knee of the rising leg bent at 90° and raise the leg until it is at hip height.
Lower your knee almost to the ground, but before it even touches the ground, repeat the previous movement and bring it back up.
Perform 20 repetitions of each, 3 sets. Once you have completed the reps with one leg, switch to the other leg.

Bodyweight squat

A bodyweight squat helps strengthen and tone the muscles of the buttocks and thighs. Ideally, if you combine it with a boxing session, you will be able to perform more agile and flexible movements, but also gain balance for a low-impact performance.

Start with your feet slightly wider than shoulder-width apart and your arms at your sides.
Get into a squat position, making sure your chest is up, your butt back, and your knees out.
Return to the starting position and, when your legs are straight, deliver a crossover punch with each arm.
Repeat 20 times for 3 sets.

Bulgarian squat

The use of a chair or bench is essential for this bodybuilding exercise. Concretely, the Bulgarian squat is a lunge with the rear foot elevated. Not only is it exceptional for strengthening the glutes, but it is also a valuable ally for working the quadriceps and hamstrings. We might as well warn you, this is a demanding exercise that requires a lot of effort, but it is worth it. You will be 100% satisfied!

Place one foot on the floor and the other on a bench or chair about 50 centimeters high.
This height can vary depending on your comfort, but the idea is for the knee to be bent at an angle greater than 90°.
To begin the exercise, make sure your torso is straight.
Perform 20 repetitions on each leg for 3 sets.

Leg extension

How to burn the fat that sticks to your butt faster? Thanks to this super effective exercise which targets all the lower muscles. As a bonus, it prevents injuries caused by imbalance, improves physical performance, corrects posture and increases agility.

Get into a squatting position with your hands and knees extended toward the floor.
As you raise one leg, pull it inward to form a 90° angle with the other leg. Keep your knee bent.
Slowly lower your leg. Make sure your knee is off the ground before raising it. Repeat the exercise on the other side.
Perform 15 repetitions for 3 sets.

Glute Bridge

Are you looking for the best way to tone your posterior? Here is your lethal weapon. Gluteal bridges are known for sculpting the buttocks, because they target the three muscles that make them up: the gluteus maximus, the gluteus medius and the gluteus minimus. They also help stretch the hamstrings and release tension. The key to this exercise is to achieve full extension while keeping your shoulders on the ground.

Lie on your back with your knees bent and your feet flat on the floor, a few inches from your butt.
With your arms at your sides or raised in front of you (palms together), get into a bridge position by lifting your hips off the ground. Keep your shoulders firm, your hips square, and your body in a straight line from neck to knees.
Hold the bridge position for two breaths before lowering your hips back to the floor.
Perform 3 sets of 10 repetitions.
If you are conscientious and regular, arming yourself with a little good will and determination, thanks to this cutting-edge workout, you will achieve your goals in no time...and your butt will be sculpted like never before!

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