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You want a full and toned butt, the right exercise routine can help you do that. Let's find out effective and firm butt exercises below.
The shape of the buttocks is determined by muscles called the gluteus musculature (gluteus), which include:
The gluteus maximus (gluteus maximus) The gluteus medius (gluteus medius) The gluteus medius (gluteus minimus) There is also one Fat layer is located above these muscles.
The gluteal muscles are involved in many body movements from standing, sitting, walking, running, climbing,... Exercises that target these muscles can help your buttocks look slimmer and rounder. . Adding a few glutes to your routine can be enough to make a noticeable difference.
Effective butt exercises include:
1. Squats
Squats top the list of butt exercises. It directly affects the gluteal muscles. You can increase the intensity of the exercise by holding an extra left hand while exercising.
How to do it:
Preparation position: stand with feet shoulder width apart, knees slightly bent. Slowly lower your buttocks as if sitting back in a chair. Note: try to keep your knees from moving forward. Then return to the original standing position.
2. Squat the ball
If you're just starting out, you can use a large ball to help balance while you master the movement. Try to do each exercise three times a week along with cardio or other body workouts.
How to do the squat with the ball :
Preparation position: back to the wall, place the ball between your waist and the wall. Slowly perform the classic squat as above. Step your feet forward, leaving your knees behind your toes. Squat with your back always in contact with the ball.
Squat bóng giúp bạn có một vòng ba đầy đặn và săn chắc
3. Transition Lunge
This exercise helps toned buttocks, thighs and calves.
How to do it:
Place your feet parallel and shoulder width apart. Take a big step forward. Slowly lower your body, bending both knees. Return to standing position. Repeat the same movement with the other side. Note: keep your front knee in line with your ankle, don't let the knee fall forward.
4. Lunge a step back
When you take a step back, the muscles work a little harder. Your workouts will also become more varied, and help regulate your body better.
How to do it:
The pose is the same as in the lunge forward exercise, but instead of stepping forward, you step back to position the lower leg. The front knee should not be pushed out in front of your toes.
5. One side lunge
Side lunges with the goal of working the muscles on the outside of the hips, the glutes and the inner thighs.
How to do it:
Prepared position, standing upright, feet wider than shoulder width. Lower one knee down, keeping your foot off the floor. If your knee falls on the inside of your foot, close the space between your feet a bit. Lean forward slightly, bringing your arms forward for balance.
Lunge một bên có tác dụng cơ bắp ở bên ngoài hông, cơ mông và cơ đùi bên trong.
6. Lift your feet on the ball
Leg lifts performed while you balance on an exercise ball will help strengthen your shoulders and abs, as well as your kicks. Then practice lifting both legs at the same time to help firm the buttocks.
How to do it:
Preparation position, place the ball in the middle of your belly, bend your elbows, your forearms rest on the floor, your forearms perpendicular to your forearm (floor), legs straight, nose feet touch the floor. Lift one leg up, just a few inches when you're just starting out. Squeeze your glutes as you lift your legs up. Note: be careful not to use your lower back muscles.
7. Raise your hips on the ball
This exercise focuses on the gluteus maximus, the largest muscle in the body. However, you need to be careful not to use your back muscles, only your glutes in this exercise.
How to do it:
You lie on the ball, the ball is in contact with your abdomen and thighs, your forearms are on the floor. Bend your knees 90 degrees, feet close together. Squeeze your butt, slowly move your thighs up off the ball, just 2 inches is enough.
8. Bridge
This is a classic exercise that works the glutes, as well as the hamstrings and hips.
How to do it:
Preparation position: lying on your back, knees bent, feet touching the floor, feet hip-width apart. Slowly lift your lower back off the floor. Tighten your glutes and thighs as you lift your back. Your body should form a straight line from shoulder to knee, hold this position for a few seconds. Then slowly lower your back.
9. Leg lift
This exercise targets two smaller muscle groups in the buttocks, the gluteus medius and the gluteus medius.
How to do it:
Preparation position: lying on your side, your hips stacked, your head resting on your arm or on your hand. Lift the top leg about 1 inch away from the bottom leg. Keeping your feet parallel, bend your feet, toes facing forward. Slowly raise and lower the top leg without touching the other leg between repetitions. Do it 10-15 times. Be careful not to kick your foot forward or backward.
10. Back kick
This move targets two of the glutes.
How to do it:
Keep your knees hip-width apart, hands under shoulders, elbows straight. Gently tighten your abs and keep your back in a neutral position, without slamming down or arching up. Slowly raise one knee, rotate your hips to bring your leg toward your torso, then kick back.
11. Climbing
Along with working your glutes, rock climbing works your shoulders, hips, and core muscles. This move also helps burn calories quickly.
How to do it:
Preparation position: hands straight on the floor, toes touching the floor, keeping the body straight. Tighten your abs to protect your lower back. Spread your fingers across the floor to protect your wrists. Bend one knee, like you're running, toes still touching the floor. Keep your upper body stable. Repeat the movement as if you were running in place.
12. Hiking in the hills
To exercise your butt, you don't have to think too much, all you need to do is walk. Walking in the hills is the best way to impact, shape the butt.
At the same time walking on the hill also helps you burn more calories. If you're not near hills, you can do the exercise on a treadmill, with a 5-7% incline.
Đi bộ trên đồi tại máy chạy bộ cũng đem lại hiệu quả tương tự
13. Workout with a stationary bike or other similar exercise machine
If you really want to challenge your glutes, increase your rolling strength on a stationary bike or other similar machine.
During training, put on more weight to challenge yourself for 6 - 12 reps, rest 30 - 90 seconds between reps.
Above are effective butt exercises, helping to make the butt bigger and firmer. If you are just starting to exercise, you need a guide to avoid making mistakes when practicing. Along with exercise, diet and supplements are also extremely important, contributing to increasing your muscle mass.
Reference source: webmd.com
