Even if Mother Nature did not endow you with an appetizing backside, there are butt exercises that you can do right at home and that, over time, give spectacular results.
Followed regularly, these exercises will help you get a backside that you can confidently display in blue jeans, molded dresses or a swimsuit at the beach.
All the girls ask me the same thing:
"My legs are bulging, but what about the bottom?
"I really want to shape my ass more, how should I do it?"
We want to be strong and fit, but to recognize, we also want a perfect and bulging bottom. This is by far the most common thing my clients ask for and I have the answer.
Before I show you the secret, I want to dispel a myth.
Many women avoid doing these exercises for the buttocks, for fear that they will end up having "too thick", "too big" legs.
The truth is that all these butt exercises sculpt to a greater or lesser extent the muscles of your legs.
The bottom bridge
One of the best exercises for deepening and bulging the buttocks. As I explain in the picture below, it is very important to bring the hip to maximum extension and to tighten the buttocks very hard in the top position on each repetition. This way, your buttocks feel better and you avoid injuring your lower back.
Back Fenders with Dumbbells
A bestial exercise that works the legs, but touches the buttocks so well, that you wake up with muscle fever the next day.
When walking, the key is to take a wide step, keep your torso straight and push in your heels for lifting.
Knee bends
The "trivial" knee flexion is one of the most valuable exercises for the buttocks and legs that help you sculpt: the thighs, the buttocks, the inner thighs (adductor muscles), the biceps femoris and the abdomen. Moreover, being an exercise that works several muscles at the same time, helps you burn calories and get rid of extra inches. That's why I don't think about it and always include it in my leg workouts.
Sumo knee bends
Sumo Squats are one of the most effective butt exercises.
These are performed as the basic knee flexion with a small difference: keep the legs as far apart as possible (over the width of the shoulders) during the repetition.
The farther the legs are and the lower the back to the ground, the more the gluteus maximus works.
To make movement more difficult, hold a dumbbell or a bottle full of water in your hands.
Step Up
You can perform this exercise at home using a solid chair or a stronger sofa.
After advancing, make the movement more difficult by using two dumbbells or two bottles full of water.
Fanding in front
It sculpts both your thighs and your back.
Because it uses the front leg a lot to lift you up, this exercise works both the thigh and the back muscles.
Weightlifting
Straightening or deadlifts are my favorite exercises. Due to the favorable biomechanical position you can lift a considerably higher weight than in the case of knee bends. The difference between the two movements consists in the main joint that we will use: in the case of the knee flexions it was the knee, and in the straightening we emphasize the hip joint. Choose a weight that you can control for starters!
To activate the back, maintain only a slight flexion at the knee.
Side castings
Walk as far to the side as you can and go down to the ground, carrying your back as far back as possible.
Imagine a small chair behind you that you want to sit on. Be careful that the knee does not exceed the tip of the foot.
The other leg must be extended. Return to the starting position and repeat the movement on the same side.
Butt kicks
Sit on the floor, leaning on your knees and palms, with your arms straight and perpendicular to the ground. Raise one leg and bend it, pushing the heel on the ceiling. Be careful to keep your back straight throughout the movement and not to arch your spine.
8 sprints in HIIT system (high intensity interval training)
Sprints are the best ally you have in the battle with the pounds and the flat back. However, I recommend that you choose the stadium at the expense of the treadmill because it does not capture the same movement from a biomechanical point of view. Choose a distance you feel comfortable with and sprint to the end. Go slowly to where you left off and lower your heart rate with complete inspiration and expiration.
When you feel your heart beating at an acceptable level, repeat the exercise at least 6 times.
To remember!
It is very important to focus on movement and not to rush the repetitions. For your muscles to work well and see results quickly, you need to make a strong connection between mind and muscle.
To see bottom results, repeat these exercises 3 times a week and always try to progress to a better shape or start using dumbbells, dumbbells.