5 exercises to make your butt defined

The end of the year is (almost) here and where do we want to be? With everything on top, obviously! Not only that, health is extremely important and always comes first. But it costs nothing to combine the useful with the pleasant, right?

Well, to (start) exercise and get your butt firm, ready for that bikini you’re going to rock at the end of the year, we’ve put together some that will help you reach this goal a little faster.

Remembering that it is recommended to exercise every other day, 3 times a week, especially if you are not used to it yet! And, of course, medical and professional guidance is always essential.

Oh, it’s just 30 minutes a day, okay?

Learn 5 exercises to make your butt defined:

1 – Sumo squats (Sumo Squat) with overhead

https://www.youtube.com/watch?v=QWXMudHYLYg&feature=youtu.be

Guys, squatting is life! It is one of the most traditional and best exercises, not to mention that you can do it anywhere.

To do this exercise you need to keep your spine straight, without leaning forward, keep your legs further apart – a little more than hip-width apart – and your toes pointing outwards.

Form a 90º angle with your knees in relation to your thighs. Pay attention to your knees, so as not to go beyond your feet!

2 – Stiff with bars

This exercise works several muscles at the same time, including the hamstrings, lower back and glutes.

Place your feet shoulder-width apart, holding the dumbbells (or barbell), with your arms in front of your body, palms facing inward.

Lower your torso, keeping your spine straight. Be careful not to arch your spine – or you could end up hurting yourself!

Control the movement when descending and ascending.

If you have greater flexibility, you can use the step to give greater extension to the back area of ​​the thigh.

The tip is to do 10 to 12 repetitions, 3 to 4 times.

3 – Hip abduction

https://youtu.be/jGDNWNo3e4c

Very simple: you lie on your side, with one arm supporting your head and the other in front of your torso. Leave the bottom leg bent and the top leg extended, with the tip of the foot forward.

Raise your leg at a 70º angle. If you want to intensify the exercise, use shin guards.

Then do the same thing on the other side. Do 10 to 12 repetitions, 3 to 4 times, always alternating sides.

4 – Hip extension on the low pulley

This is the type of exercise that requires equipment, so the ideal is to do it at the gym, preferably with your instructor or personal trainer at your side to do the right movement (as well as that moral support!).

Here you will work the gluteus maximus and thighs. With your body slightly tilted forward, hold the device’s support bar.

With your left leg supported and slightly flexed, attach your right leg to the device handle. Now extend as far back as possible, lifting the weight.

Then do the same thing with the other leg. The ideal is 12 repetitions, 3 to 4 times, on each side.

5 – Advance

Also known as ‘lunge’, ‘pass’ and many other names, to do this exercise you need to place one foot forward and the other back. Bend the knee of your back leg until it touches the floor.

Repeat the same movement with the other leg. Do 3 sets of 12 repetitions on each side.

If you want to intensify the exercise even further, use a bench/step and use dumbbells or a barbell.

So, did you already know these exercises? Was it worth giving that reminder? What other exercises do you know that are easy to do and super effective for making your butt firm? Comment with us!

And, speaking of butts, there are a lot of famous people out there who would rather go under the knife than go through all that work, you know? Check out who they are in this next post: 7 famous celebrities who had silicone implants on their butts.

Source: Master Training