We made a list of 4 exercises for the glutes that are very simple to do and that, in addition, will leave your butt firm and round, like the muses.
The butt is one of the areas of the body that women most desire perfection. Certainly achieving this is not easy, but it is not impossible either. That’s why you need to have a series of glute exercises that can help you achieve your desired goal. Believe me, there is no mystery.
Firstly, the glutes are divided into gluteus maximus, gluteus medius and gluteus minimus. Most glute exercises involve all three parts being recruited. In contrast, some exercises focus on just one part. A positive result depends on an intense series of exercises.
These glute exercises can either help just this group of muscles, or there are some that extend the training to other parts. We selected four important exercises to work out your butt and achieve the perfect glutes you dream of. Shall we check it out?
Check out 4 glute exercises that promise to reshape your butt
1 – Sumo Squat
Firstly, this exercise consists of performing it by moving your feet apart and turning them slightly outwards. Furthermore, the abdomen needs to be contracted, with the spine as straight as possible, focusing on contracting the glutes during execution.
When executing, go down until your knees and hips are completely bent. Extend your knees and hips until your legs are in an upright position. Do 20 repetitions, performing 3 times with an interval of 40 seconds.
2 – Deep Squat on the step
Initially the spine must be aligned with the bar and erect. Furthermore, the bar is supported on your back at shoulder level. The front foot is fully supported on the step and the back foot must be on the tip of the supported foot.
During the squat, keep your abdomen contracted, spine erect, your foot flat on the floor, your knee must be flexed, never allow your knee to pass in front of your foot. Do 15 repetitions on each side, and repeat 3 times 40 seconds apart.
3 – Hip abduction while standing on the low pulley
Firstly, standing up, with your side positioned towards the device, you need to fix the low handle on your ankle and move a little away from the device. The hand opposite the leg to be worked should be supported on the device to help stabilize the posture.
When executing, keep your body weight on the supporting leg, you can leave your knee semi-flexed for better stabilization, raise your leg, abducting your hip as far as possible to maintain muscle contraction. Do 15 repetitions, 3 times with an interval of 30 seconds.
4 – Stiff
Position yourself with your feet shoulder-width apart, hold the bar shoulder-width apart, with either your hands facing the body or one hand facing the body and the other outward. When executing, your knees should remain motionless, throw your shoulders back.
Go down with the bar close to your body, it is important that there is no flexion of the lumbar spine or the thoracic spine, go down until your spine is parallel to the floor and return until it is upright. Do 15 repetitions of 3 sets with a 40 second break
Did you like this article? Then you’ll also like this: This is the fastest way to lift your butt (not squats)
Source: Globo Esporte
Images: Fitness Club 30 Every Day Master Training YouTube Training Time
