10 exercises to enjoy toned buttocks

Physical exercise is one of the habits that we should all incorporate into our day to day., because its health benefits are many: it helps us reduce stress, improves our cardiovascular health, our immune system and raises our self-esteem.

Many people also do physical exercise to have a slimmer and more toned body. In this sense, It is of special interest to know how to tone the buttocks, as they include the largest muscle groups in the human body.

• Related article: “How to lose belly: 14 tips to show off a slender figure”

Exercises to have more toned buttocks

Evidently, physical exercise should be performed in such a way that the whole body is workedSo it's not good to focus on a specific muscle and it's much better to combine strength and aerobic exercise throughout the week. Both methods have their own benefits.

Now, if you want some tips to strengthen the gluteal area, below you can find a list with 10 exercises that will help this muscle group.

• You may be interested in: "5 exercises to tone your body in 20 minutes"

1. hip lift

The hip raise exercise is simple but effective. Not only works the gluteus maximus, but also the abdominal muscles and hamstrings. To do it, you need to lie on your back, with your knees bent and your feet flat on the floor. Raise your hips so that your body forms a straight line from your shoulders to your knees. Hold this position for three seconds and return to the starting position. Repeat as many times as possible.

2. glute kick

Glute kicks are also called donkey kicks. It is an exercise that can be performed with different variations. For the classic form, get on all fours, keeping your core tight, back straight, and eyes on the floor. Raise one leg and after bringing the knee towards the abdominals, performs the gesture of kicking backwards, simulating the kick of a donkey. At the same time, look straight ahead. Repeat the sequence, and perform 10 repetitions. Then switch legs.

3. Back kick squat

This exercise consists of performing a squat and then performing a kick similar to the previous one. To carry out this exercise it is necessary keep legs shoulder-width apart and get into a squat position. Then, when recovering the normal position, it is necessary to shift the weight to one leg and raise the other straight back. Then return to the squat position. Distribute as many times as possible.

4. Lateral lunges

An ideal exercise for legs and buttocks. Start in position with your feet together. You just have to bring one foot to the side and bend the knee. Lean your back forward slightly as you lower yourself to work your glutes more. Return to the starting position and repeat 12 times for each leg.

5. Bulgarian squat

Although this exercise is called the Bulgarian squat, it is similar to the lunge. To do it, you must help yourself from a chair or bench and stand in front with your legs together. Put one foot on the bench and the other keep it on the floor, in a comfortable position. Then take a lunge while the foot is resting on the chair or bench. Do 10 repetitions and change legs. This is one of the most complete exercises to tone the buttocks.

6. Side kick squat

This exercise mainly works the quadriceps and gluteus maximus. It is similar to the back kick squat, but in this case, the back kick it's to the side. That is, the squat is performed and, while the initial position is recovered, the leg is raised to the side. The exercise is then repeated with the other leg. You can do 15 repetitions on each side.

7. spartan bow

The Spartan bow is a useful exercise that is not used very often. First you have to start with your feet slightly apart and slightly lift one leg. In this position, supporting the weight with the other leg, it is necessary to touch the ground with the fist, on the same side as the raised leg. Then repeat the exercise with the other leg. You can watch the video below to get an idea of ​​the movement.

8. sumo squat

The sumo squat is an ideal exercise to work the glutes. It requires a dumbbell or a kettlebell, although you can also do it with a bar. To carry it out, it is necessary to perform a normal squat and hold the dumbbell with both hands in front. The weight must remain doing resistance while using gluteal tension to lift the body.

9. kettlebell swing

A very stimulating exercise and very good for working the buttocks and other muscles. In fact, it is an exercise that will make you feel very good. It is similar to the previous one, and the starting position is the same. However, instead of performing the sumo squat, the kettlebell is raised to the front (and at the same time the whole body). You better watch the video to know how to do it.

10. romanian deadlift

The feet are placed under the bar, exactly in the middle, with the legs at the width of the shoulders. It is necessary to go down comfortably with a straight back. When grabbing the bar, the gaze must be in front, and to lift it, it is essential to maintain a strong posture so as not to arch the back. You can perform 10 repetitions.