For many, the buttocks are the source of complexes. But with bodybuilding, there is the possibility of changing their appearance. Here is a series of exercises and sports to have firmer and more curved buttocks.
The buttocks are often an unloved part of the body. Between buttocks that we find too soft, too big, too flat or too small, we are very often very hard with this part of our body.
Even if the most important thing is to learn to love ourselves as we are, with sport we can improve the appearance of our dear buttocks.
The buttocks, how does it work?
The buttocks are made up of different muscle groups: gluteus maximus, gluteus minimus and gluteus medius.
To have pretty, firm and muscular buttocks, you have to vary the muscle strengthening exercises to work on these different groups. It is also important to combine strengthening with cardio exercises at home or in the gym.
Muscle strengthening exercises
The gluteus maximus is a large muscle on the back of the buttocks. By strengthening it, it allows you to have more defined and curved buttocks. The gluteus medius and minimus are the muscles of the side area of ​​the buttocks. By toning these muscles, you work the curve of your buttocks.
Exercise 1: Leg extension
The exercise: in a position on all fours, knees and forearms on the ground, stretch the leg backwards then fold up without putting the knee on the ground. Be careful to keep your back flat and your stomach tucked in and push with your heel to contract your buttocks well.
Repetition: 3 sets of 30 repetitions for each leg
What we work on: the gluteus maximus
Exercise 2: Kick Up
The exercise: same position on the floor as the previous exercise, push your heel towards the ceiling while keeping your knee at 90°, then bring your knee back towards the floor without touching it and repeat the same gesture.
Repetition: 3 sets of 30 repetitions for each leg
What we work: the gluteus maximus and the hamstrings
Exercise 3: Straight leg abduction
The exercise: in a lying position on your right side, bend your right leg at 90° on the ground and raise your left leg, stretched upwards. Go down again, without touching the other leg and go up while blowing. Be careful to keep your pelvis in line, for this place your left hand in front of you on the ground. Then switch sides at the end of your set.
Repetition: 3 sets of 30 repetitions for each leg
What we work on: the gluteus medius
Exercise 4: Fire Hydrant
The exercise: on all fours, knees and hands on the ground, spread your leg to the side keeping your knee at 90°. Return to the starting position without putting your knee on the ground and repeat.
Repetition: 3 sets of 20 repetitions for each leg
What we work on: gluteus medius and minimus
Exercise 5: Lunge
The exercise: in a standing position, take a big step forward with your left leg and lower your right knee towards the ground without touching it, until you reach a 90° angle with your left knee. Be careful, your knee should not exceed your tiptoe. Then return to your initial position by pushing with your left heel to contract the buttocks well. Then repeat the movement and change legs at the end of the series.
Repetition: 4 sets of 15 repetitions for each leg
What we work: the gluteus maximus, the quadriceps and the hamstrings
Exercise 6: Squats
The exercise: in a standing position, feet hip-width apart, bend your legs until your thighs are parallel to the ground, pushing your buttocks backwards as if you wanted to sit down. Be careful, your knees should not exceed the tips of your feet, keep your bust up and your back straight. Then go back to the initial position and resume the movement.
Repetition: 4 sets of 30 repetitions
What we work: the gluteus maximus, the quadriceps and the hamstrings
To be in top shape, it is important to supplement your training with cardio sessions. This allows you to work the whole body, sweat and let off steam. And in addition, some sports use your buttocks more than others, such as sports that reproduce walking uphill, such as aquabike, cycling or mountain hiking. Sports such as rollerblading, cross-country skiing, Nordic walking or squash incorporate the movement of the lunges and are also interesting. Finally, swimming (in particular swimming with fins or the breaststroke), horse riding or dancing also put a lot of strain on the buttocks.
