These 3 exercises to lift the buttocks can be done at home, and great for strengthening the glutes, combat cellulite and improve body contour.
These exercises for glutes are also indicated in the case of weakness of the muscles of this region, which may affect the hips, knees, and ankles due to compensation of structural.
A good way to strengthen the muscles of the buttocks is doing exercises, such as walking in soft sand, bike riding and rollerblading, for example, because the more this region is stimulated, the better will be the results.
3 exercises to strengthen the glutes, which can be done at home, are:
Exercise 1 – Bridge
In this exercise one should lie down on the ground, belly up, bend your knees, keeping your feet apart and raise the trunk, making a bridge, as shown in the image. Do 3 sets of 8 repetitions.
Exercise 2 – Squat with forward
In this exercise one should place the hands on your hips, take a large step forward and bend the knee that is forward, as shown in the image, taking care not to unbalance and not to touch the other knee on the floor. Do 3 sets of 8 repetitions with each leg.
Exercise 3 – 3 support
In this exercise you should stay of 3 supports on the floor and elevate one leg, as if giving a kick to the top. That the exercise has more effect, you can put a caneleira of 1 kg or more.
Other great workouts to do at home and raise the glutes are climbing stairs for 10 minutes in a row, climbing 2 steps at a time, or else climb up on a bench or on a chair with 20 inch of height, using only one leg and keeping the back upright. In this exercise you should do 3 sets of 8 repetitions with each leg.
When the goal is only aesthetic, a physical trainer may be able to indicate a series of exercises that can be done in the gym. If you don’t like gyms, read: 3 tips to find pleasure in the academy.