The training of the glutes, it lets you work the gluteus medius, a maximum and a minimum, in addition to the calf, the thigh, and the front and back of the leg, through the exercises can be performed with or without weights, at home or at the gym.
These exercises will help you to improve the muscular strength to fight the cellulite and have to make my butt more firm and less flabby. In addition to that, the glutes are part of your core, which is a group of muscles are responsible for support and stability in the body, improving your posture and support your hips.
To perform the exercises for the buttocks, it is important to take into consideration the physical condition of, and the limitations of the body, so as to avoid any kind of injury, such as back pain or tendinitis of the gluteus. So it is always recommended that you have a medical evaluation, and to have the guidance of a physical education teacher.
How to make your workout for the glutes
The workout for the glutes at home can be done 1 to 3 times per week, and in 2 of the 5 sets of 10-20 reps depending on the exercise. The ideal is to choose 4 of the 6 exercises for a workout.
It is important that before you start the workout, do a warm-up to improve the performance of a muscle, activate the blood circulation, and prevent injury.
A good warm-up is to stay on his feet and lifting one leg, bent at a 90-degree angle up to the top of the hips, swinging her legs as if they were being marched to the same spot for about 5 minutes. The other option is to walk up and down the stairs for 5 minutes at a time, for example.
12 exercises to workout for butt at home
Some of the options for exercises to do for a workout glutes at home are:
1. Bridge
To begin the workout for glutes, for a good work out is on the bridge, as it helps to stabilize your core, working both the glutes, back, and abdomen, in addition to another form of heat in muscle.
How to do it: lie face up with your arms in line with your body, bend your knees and rest the feet on the floor, with your heels in line with the knee. Contraction of the abdomen, and the glutes and raise your hips from the ground until your body forms a straight line from your knees to your head. Hold this position for 5 to 10 seconds and then lower your hips. You can do 2 or 3 sets of 8 to 10 repetitions of each of them.
The option with the weight of the bridge, you do not need weights but it can be if you use a gym ball under the legs to raise the difficulty of the exercise and work on your balance.
2. A bridge with a lift of his leg
The bridge, which is the elevation of the leg will help to strengthen your buttocks, abdomen, and back, while also improving the stability of the hip.
How to do it: lie face up with your arms in line with your body, bend your knees and rest the feet on the floor, with your heels in line with the knee. Contraction of the abdomen, and the glutes and raise your hips from the ground until your body forms a straight line from your knees to your head. You lift your other leg without letting your hips drop to the floor between reps. Back of the leg to the starting position and repeat the movement with the other leg. You can do 2 to 3 sets of 15 to 20 reps each.
The option with a weight you can either use a caneleira on each leg to step-up the workout.
3. The lifting of the foot to the ceiling
The lifting of the foot from the ceiling is a great option for all the glutes, it works on strength and endurance. In addition to this, it helps to strengthen the abdomen, and the legs.
How to do it: get on all fours, with your knees separated in the width of her hips, and her arms, straight in line with your shoulders. Lift one foot toward the ceiling, keeping the knee bent. You must be careful not to arch your back should always be straight. Return your leg to the starting position. Repeat this movement 15 to 20 times on each leg for 4-and 5-series. One option is to make it more difficult to exercise is to do a short, holding his leg up, without returning to the starting position.
The option with a weight you can either use caneleira, one for each leg, in order to intensify the work of the muscles.
4. The elevation of the leg to the side
The elevation of the leg, lateral work, the strength, and the strength of the glutes, in addition to strengthening your legs and abdomen.
How to support your hands and knees on the floor while keeping your back straight and your abdomen contracted. Raise your leg to the side, to the height of the hip, being careful not to bend the spine. Repeat this movement 15 to 20 times on each leg for 4-and 5-series.
The option with a weight you can either use caneleira, one for each leg, in order to intensify your workout-and your body.
5. Squat and classic
The squat is a full year working on the glutes, thighs, calves, back of the legs and lower abdomen.
How to make it: in a standing, off to the feet, which are lined up to the width of the shoulders. Your back should be straight and your abdomen contracted. Slowly descend by flexing the knees, and Bending the torso forward slightly, and pushing your butt back as if you were sitting in a chair in the invisible. Go down until your knees are at a 90-degree angle, and don’t go beyond the tip of the toe. Go back to the starting position. Do 3 sets of 20 reps with 1 min rest in between sets.
The option with the weight, it can be used as a weight, a dumbbell , or a ball from the kettle, and if you do not have it, you can put it on any one or more packs of 1 kg of rice or beans into a backpack, for example. Grab the weight with both arms out in front of the body, and the movement of the squat down with your arms in line with the body.
6. Squats, Bulgarian.
In the back squat, you’re one of the training sessions the most efficient way to work the glutes and thighs, improving, strengthening, and lengthening the muscles, in addition to improving the flexibility of your body.
This exercise has the added advantage of giving less resistance in the lower back, as if you’re working with only one leg at a time.
How-to: from your back to support you a leg up on a chair or a bench, while keeping the other foot on the floor. Bend the knee of the leg that rests on the floor, reaching down as if you had it going all the way down until it forms a 90-degree angle. Go back to the starting position. It is important to keep your back straight and your feet and hips are aligned. Do 3 sets of 10 reps with each leg, resting 1 minute in between each set.
The option with a weight you can either use a dumbbell in each hand to do all the squats, or use a pet bottle filled with water or sand, or a package of 1 kg of rice or beans, for example. Check out other ways to do squats to strengthen the gluteal muscles and how to do it.
7. Agachamento lateral
Squats, side-it is another way to strengthen the glutes and thighs, as well as working on the inside of the legs.
How to do: stand with your feet apart across the width of the hips. Take a step to the side, with one leg, while pushing the hips back. It is important to keep your knee pointing forward in the direction of the toes. Extend your other leg with your foot always on the ground. Raise your bent leg back to the starting position. Repeat the movement for about 15 to 20 times for 2 to 3 sets for each leg.
The option with the weight, it can be used as a weight, a dumbbell , and if you do not have it, you can put it on any one or more packs of 1 kg of rice or beans into a backpack, for example. Grab the weight with both arms out in front of the body, and the movement of the squat down with your arms in line with the body. Another good option is to strengthen the body and work on your balance, you must use a half-ball.
8. Sink
The sink is an exercise that strengthens your glutes, in addition to your hips, your thighs, and calves.
How to do: stand up and take a step forward with one leg. With your back straight, bend your knees slowly until your upper thigh of the leg that is in front is parallel to the ground. The back leg is also bent, in order for the knee to point to the ground until it almost touches the ground. In it, the back foot should be flexed, resting on the tip of your fingers. Already have the knee in the front, shall not exceed the extent of the toes of the foot. Go back to the starting position while keeping your weight on the heel of the front foot. Repeat the movement for about 15 to 20 times for 2 to 3 sets each leg
The option with a weight you can either use a dumbbell in each hand with your arms straight in line with your body. If you do not have a dumbbell, you can use a pet bottle filled with water or sand, or a package of 1 kg of rice or beans, for example.
9. Afundo lateral
On the sink side, is another good option for you to strengthen your buttocks, as well as working in the inner part of the thighs, and the hips.
How to do: stand with your feet apart at hip width apart. Take a step to the side with your right leg. Bend your right knee, lowering your body, with your back straight and your torso leaning forward. Your knee should not go past your toes. Go back to the starting position. Repeat this movement for 10-a12, occasionally, for 3 to 4 sets. Then do the same movement with your left leg.
The option with the weight, this workout can be done either by using 1 dumbbell or a kettlebell, holding the weight with both hands at the front of the body, with the elbow flexed. Here are some other variations of the sink.
10. Superman
In the year of the ‘superman’, which simulates the position of the flight of the ” super-man, and is working on strengthening the glutes, in addition to the lower back, abdomen, buttocks, posterior thigh, and shoulders while improving posture and flexibility. To do this exercise, it is not necessary to use the weight.
How to do: lie on the floor with your face down with your legs stretched out, his arms stretched out above his head and the palms of the hands facing down. Contraction of the abdomen, and the glutes, and the low back. Lift both arms to the front, and the legs and the back, as if he were flying. It is important that the head stays in line with your spine, and, for this reason, it is important to look at the floor. In addition, the elevation of the legs and the arms, shall not exceed 20 cm from the ground. Hold this position for 2 to 5 seconds and then return to the starting position. Repeat this movement for 1 minute.
5 exercises for the buttocks at the gym
Some of the options on the exercise of the buttocks to the back at the academy are to:
1. Leg press
The leg press works the muscle of the gluteus maximus, while increasing lean body mass. In addition, this exercise helps to increase the muscle strength of the quadriceps, the hamstrings, the adductors in the thigh and the calf.
How to put on the weight and see if it’s locked to prevent accidents. Sit in the leg press, with a straight back, and his head was supported on the back of the seat. Place your feet on the platform of the machine, separated from one another along the width of the hip and the heel of the straight-backed on the device. Your knees should be in line with your feet, and make a 90-degree angle in relation to the thigh. You put your hands on the handlebars to the side and unlock the device.
Push in the platform of the machine, leg press, and extending the legs at a slow pace, but don’t stretch them out. Go back to the starting position. You may wish to go through with the move to a fault, giving you a range from 10 to 15 seconds between the sets. Here’s how to do the leg press, and care to do it this year.
2. Squats smith
In the back squat, the smith, is a type of squat done on the smith machine, which helps to increase the mass and strength of the muscle of the lower part of the body, especially the muscles of the leg and glutes.
How it works: you put a load on the smith machine, and hooks, to prevent any accidents. Stand on the inside of the machine, with his legs apart on the width of the hips and the feet are pointed towards the front. Take a small step forward, placing your hands on the bar, one on each side, and loose the safety catch on, stretching his legs out to the top. Make a move down, bending your legs until your thighs are parallel with the floor. Go up slowly, stretching his legs out, but don’t stretch them out in order to avoid injury.
To perform the movements and series, guided by a professional degree in physical education.
3. Gluteus kickback in the cross
The gluteus kickback in the cross-it’s an exercise that works your gluteus maximus, average, minimum, and on an individual basis, increasing strength and endurance, increase lean muscle mass. This exercise also helps to strengthen the abdomen, and the legs.
How to adjust the weight of the machine, place the front of the appliance and put the anklet on the machine. The positioning of the leg, without the anklet is a little bit behind, and the hands are to be supported on the machine with her arms stretched out. The spine should be straight, and your neck aligned with the spine, abdomen, contracted, and the trunk is slightly inclined to the front.
You raise your leg, that you have the anklet back, slowly, as she inspires the air. Then, descend to the lower leg out in the air, to which the feet are close to but not touching the feet with the anklet on the floor. Do 2-3 sets of 6 to 15 repetitions, or as directed by the professional of physical education.
4. The impulse of the hip, with slash
The thrust of the hips with the bar that has the objective of strengthening and hypertrophy of the butt-in addition to the benefit of both the hips and the front of the thigh and stabilize the pelvis and the lumbar spine and the knee joints.
How to do it: put your weight on the bar, and a safety latch to prevent accidents. Sit on the floor with your back to the seat, and leaning against the back on the bank at the height of the shoulder blades. Ward off your feet about shoulder width apart, bend your knees and keep your feet flat on the floor. Hold on to the bar with both hands, one on each side, and place the bar on your hips.
You raise your hips, pressing your heels into the floor until your knees are bent, making an angle of 90 degrees to the thighs. Your shoulders should be flat on the bench, in the abdomen, contracted and your back straight to avoid injury. Lower your hips to the starting position, but with no touching of the buttocks to the floor.
To perform the movements and series, guided by a professional degree in physical education.
5. The chair abducting the hip
The chair abducting the hip, it works mainly in the outer part of the thigh, in addition to the buttocks and minimum in the middle.
How to adjust the weight on the chair, abducting the hip. Sit on the machine with your back flat against the seat back, with the feet flat on the machine and in the hands of the handles on the sides. Breathe in the air and step away from the leg, pushing the pillow as much as you can. Return to the starting position. You perform the number of reps and sets as directed by the professional of physical education.
What do you do after a workout
After the training of the glutes, you have to do workout to help you relax your muscles, tone your muscles, and prevent injury.
The workout for the glutes, it should include the gluteus medius, a maximum and a minimum. To do these stretches, there is no need to use weights.
1. Hug the legs
The gesture of the leg it should be done lying down, allowing it to stretch the muscles on the average, the minimum and the maximum of the buttocks, in addition to the hips, legs and lower back.
How to do: lie on the floor with your face up and fold in the legs, holding it with your hands for about 20 to 30 seconds. Repeat 3 times on the move. The other option is to embrace one leg at a time, keeping the other leg is stretched out, if possible.
2. Twist in the back
This stretch allows you to stretch the gluteus maximus, as well as helping to improve the flexibility of the hips, and it must be done in a sitting.
How to do it: sit on the floor with your legs straight and your back, gently sloping to the rear, supported on the arms. Cross your left leg over your right leg and slide your heel toward the buttocks. To make a slight twisting of the trunk to the left-hand side, by bringing the elbow of your right arm on the outside of your left knee and rest your hand on your hip. Do this movement for 30 to 60 seconds. Repeat with the other leg.
