5 gym exercises for muscular buttocks

5 gym exercises for muscular buttocks

Do not wait until summer to muscle your butt. Submit to moderate but regular muscle training once or twice a week. Practice a gym session at home by following our 5 exercises and find a muscular glute in a few weeks. And do not forget ladies, the best exercise is to squeeze your butt as often as possible in the day. Grab your gym mat and leave.

Exercises 1 : Buttock Gymnastics

Lying on your back, arms down your body, with your legs folded, lift the pelvis so that the trunk and the pelvis draw a straight line. Tighten the buttocks well and count to 10, then slowly return to the initial position.
Make two sets of 20.

Exercises 2 : Buttock Gymnastics

Lying on your back, contracted abs, knees bent, hands flat on each side, place your right foot on the left thigh. Tense the buttocks and peel off the pelvis from the floor. Tighten your glutes even further for 2 seconds, then release them for another 2 seconds keeping the pelvis still, without bending your back or holding your breath.
Change your leg.

Exercises 3 : Buttocks Gymnastics

Lying on the side, resting on the right forearm, legs stretched one on the other, left hand resting in front. Bend the left knee and push it backwards, resting on your hands, keeping the right chest in order not to roll.
Tighten the glutes and hold the position for a few seconds, then bring the left leg forward, keeping it folded, the right hand resting behind to stabilize your body.
Make 5 back and forth on each side.

Exercises4 : Buttocks Gymnastics

Lie on your stomach, with your forehead resting on the floor or a small cushion. Breathe, breathe and relax your body. Spread your legs slightly, turn your two feet apart. Tilt your pelvis down to the ground so you do not bend, then take off your legs a little, not more than 3 cm from the ground, tightening the glutes well.
To better feel the contraction, keep your hands on the buttocks. Do not lift your head. This movement is to be practiced very slowly, so as not to hurt your back. You can perform legs
Slightly spread or tight legs.
Release.

Exercises5 : Buttocks Gymnastics

Lying on your stomach, stretched legs, contract the abs and buttocks and lift one leg about 5 cm from the ground, move it a dozen centimeters to the side.
Hold for 2 seconds, then slowly return to the starting position (leg raised to 5 cm from the floor), stay 2 seconds and rest the leg.
Same thing on the other side.