These 3 exercises to lift your butt can be done at home, and are great for strengthening your glutes, fighting cellulite and improving your body contour.
These exercises for the glutes are also recommended in case of weakness of the muscles in this region, which can harm the hips, knees and ankles due to structural compensations.
A good way to strengthen your butt muscles is to do exercises, such as walking on soft sand, cycling or rollerblading, for example, because the more this region is stimulated, the better the results will be.
3 exercises to strengthen the glutes, which can be done at home, are:
Exercise 1 – Bridge
In this exercise you must lie on the floor, face up, bend your knees, keeping your feet apart and raise your torso, creating a bridge, as shown in the image. Do 3 sets of 8 repetitions.
Exercise 2 – Squats with lunge
In this exercise you must place your hands on your waist, take a large step forward and bend your front knee, as shown in the image, being careful not to lose your balance and not to touch your other knee to the floor. Do 3 sets of 8 repetitions with each leg.
Exercise 3 – 3 supports
In this exercise, you must stand with 3 supports on the floor and raise one leg, as if you were kicking upwards. For the exercise to have more effect, you can wear a shin guard weighing 1 kg or more.
Other great exercises to do at home and lift your buttocks are climbing stairs for 10 minutes straight, going up 2 steps at a time, or climbing onto a bench or chair 20 centimeters high, using just one leg and keeping your back straight. In this exercise you must do 3 sets of 8 repetitions with each leg.
When the objective is just aesthetic, a physical trainer can recommend a complete series of exercises that can be done at the gym.
See what you need to eat to increase your buttocks in the video with nutritionist Tatiana Zanin:
