The buttocks and abdomen are always the most difficult areas to tone for women. To do this, you must always combine healthy eating with exercise, but always focusing on those problem points. You only need to stick to a glute routine a couple of times a week and your body will look great.

Get firmer buttocks and show off slim legs with these exercises

The buttocks, like the calves, are places that require more work to be toned and maintain the lines, so it is necessary that we follow an exercise routine appropriate to our abilities, and we do it assiduously. Then we invite you to know this fitness routine to have firmer buttocks in a short time .

Glute training

These exercises should be done in two sets of 10 repetitions and resting 20 seconds between each one.

Exercise 1: lie on your side with your head resting on your arm, then the lower leg is slightly flexed and the upper leg is stretched with the foot pointing to the ground. Always focusing on lifting the top leg.

Exercise 2: again lie on your side with your head resting on your arm, extend your leg and flex the other, resting your foot on the floor. Raise the leg that you have stretched 10 times and do the same with the other, changing position.

These are some very basic exercises that you can do at home if you are not used to it, and if you exercise regularly, increase the difficulty by placing small weights to also strengthen your ankles.

Due to the extra weight you will get more strength and you will achieve faster results. Do both exercises three or four times a week in sets of 10 and 20 repetitions. Rest for 20 seconds between the two.

Work with a chair

This is an easy move that you can do anywhere, and it doesn’t require weights. It’s great for working your gluteal muscles.

How to do the exercise:

  • Stand with your feet hip-width apart, gently supporting them on the back of a chair. Raise your right leg back with your foot flexed. Raise until your leg is almost at hip level.
  • Bend your left knee slightly so you can steady yourself.
  • Lower your right leg down until your toes almost touch the ground, then repeat the exercise.
  • Repeat the exercise 10 to 20 times on each leg. Then switch to your other leg.

Lunges exercise

Buttock exercises are very simple, do not require special equipment and can be done at home without any problem. Do each of these exercises in two sets. The first of 10 repetitions, rest 20 seconds, and the second of 20 repetitions.

Exercise 1: Put your feet firmly on the ground. Grab a weight in each hand and lower yourself by bending your knees as you bend your arms down.

Exercise 2: Stand with your legs in an inverted V shape and bend one knee to transfer all your weight to that side. Then repeat the operation with the other knee.

These exercises are very simple and easy to perform, but they get very effective results for beginners.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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