If you want to have the perfect tight buttocks muscles, there are many good exercises you can do either inside or outside the gym that can help. In this article, you will learn the most effective exercises to tighten your gluteal muscles, and to get good results in a few weeks.
A slack behind is an aesthetic problem that requires a lot of effort and consistency to improve. With regular training you can get the shape you want.
You must keep in mind that before you start a workout with tightening the gluteal muscles, your back should always be straight, and you must therefore take care of it to avoid problems later. The areas you need to work on are the thighs and not the waist. If you have pain in the lower back or hips, it means that you are doing the exercise incorrectly. Therefore, you need to reorganize your position and start over.
Even if you really want to tighten the buttock muscles, do not overlook the back or cause damage to it. The exercises can be done both in the gym and in the living room: What is important is that you are strict with routine, and that you repeat the exercises at least three times a week and eat a healthy diet. You will not achieve anything despite your great efforts if you eat bad food. And do not forget to drink at least two liters of water per day, regardless of whether you do the exercises or not.
The best exercises to tighten the gluteal muscles
These are without a doubt the most well-known exercise for the buttocks, thighs and calves. This is a must for any fitness program. You can do them in a variety of ways: Using a barbell, a dumbbell, or just using the weight of your body to generate resistance. While standing, spread your legs shoulder-width apart.
If you use dumbbells, they can be on the side of your body, one in each hand, or with your arms outstretched at the sides (to shoulder height). If you use a barbell, place it behind your head and hold it on your shoulders.
Bend your knees so that your body lowers toward the floor. Try to keep your thighs parallel to the floor and imagine a line from your knees to your toes, where you try to prevent your knees from being pushed past your toes. Hold for a few seconds before returning to the starting position. The movement should be slow and conscious.
Half squats or lunges
This is one of the simplest versions of the previous exercise. The position is the same, and you can also use your body, a barbell or dumbbells for resistance. Place your feet shoulder-width apart.
Instead of lowering yourself to the floor, take one step forward with one foot as far as you can without losing your balance. Keep your shoulders above your hips. The leg now behind you should bend your knee towards the floor until it touches the floor.
The front knee should not pass the toes. Return to starting position and repeat with the other leg. Repeat the exercise first with one leg and then with the other, so that you do the same exercises for each stage.
Lying face down on an exercise bench, or on your own bed, your hips should be at the very other end, with your feet hanging down. Lift both legs at the same time, using the muscles in the thighs and buttocks. Keep them level with your hips. Hold this position before kicking off (as you do when swimming) in the air.
Stand in front of a bench or chair that is both durable and of sufficient height to place one leg on it with the knee at a 90 degree angle. Place your right foot on the bench and lift your body using the strength of the muscles in your thighs and buttocks. Stretch as much as possible, the idea is that the leg is pulled out completely. The left leg should not touch the bench or chair, but you can stand on your toes. Hold for a few seconds, then slowly lower. Repeat five times with this leg before switching to the other leg.
Tighten your buttocks and lift your legs
Place knees, elbows and forearms on the floor. Knees in the same position as the hips. Elbows in a straight line with shoulders. You should tighten your stomach and adjust your back well. Now lift your left leg, squeeze your buttocks for three seconds and lower to the starting position. Do fifteen repetitions before switching to the other leg.
Start this exercise in the same position as the one above, placing your elbows, knees and forearms on the floor. Tighten the abdomen and lift the right leg up to the hip, bend the knee. The kicks can either go upwards (as if the underside of the foot should touch the roof) or backwards (stretch the leg until it is straight). In either case, you should hold that position for a few seconds. Do eight repetitions and then change legs. To give the exercise more resistance, you can use some ankle weights.
Lie on your back on a mat, place the bottom of your feet on the floor, and bend your knees. Keep your arms at the side of your body. Lift your pelvis toward the ceiling, squeezing your buttocks and thighs. The back should be diagonal to the floor. Hold the position for a few seconds, then return to the starting position, without touching the mat with your buttocks. Do ten repetitions, rest and start again. A variation of this exercise is to place a round weight on the abdomen.