Our butt is always at work.
Even in ordinary life, the huge gluteal muscle does a lot of work: it helps us stretch our legs after standing up from a squat and lift our body when climbing stairs, for example. However, the middle gluteal muscle, which allows us to open our legs, and the tiny gluteal muscle both contribute to our ability to walk upright in life. When the buttocks and abdominal muscles are contracted at the same time, the hips are extended, preventing the pelvis from slipping into a hollow back. And in this way, we not only ensure a straight gait but also a straight posture.
5 exercises for razor-sharp buttocks
We should train our butt specifically so that it can not only perform its functions but also be a real eye-catcher. And it's simple: these five workouts don't even require any equipment!
1. Kickbacks, for starters.
The beginning kickback exercise is an excellent technique to begin working up your glutes, hamstrings, and lower back. To do so, take a quadruped posture with your elbows under your shoulders and your forearms at right angles on the mat. Then, with the sole of one foot towards the ceiling, stretch one leg up at a 90-degree angle. Tighten your belly button and butt, maintain your back straight, and press your leg toward you with the strength of your thigh.
the ceiling in short kicks - keeping your lower leg at a 90-degree angle. Repeat the exercise ten times on both sides.
2. squats
Jennifer Lopez also relies on squats for her tight butt, which can be performed in different ways. No wonder - the exercise not only trains the butt, but also the rear and front thighs, the abdomen as well as the lower back. To get started, stand hip-width apart, then slowly push your butt back and down with your back straight while bending your knees - as if you were sitting in a chair. Make sure your knee never goes past the top of your foot and your torso stays upright. At the same time, bring your arms forward to help with balance. To get back up, push up from the whole foot, keeping the heels on the ground. 20 to 30 squats is a good guideline for your workout.
Variations of squats include the squat walk. Don't bend your knees and push your butt down and back, keeping your torso straight. However, instead of pushing yourself back up now, take a few steps forward in a deep squat. Make sure that you press your heels all the way to the floor. With this exercise, you train not only the buttocks but also the front and back thighs as well as the abdomen. By the way, there is also the lateral squat walk: Proceed as with the normal squat walk, but move sideways instead of forwards. The knees and toes rotate slightly outwards, but make sure that you remain in a deep squat position. The lateral squat walk works the butt and abdominals as well as the lateral thighs. Perform about ten squat walks.
3. a filthy dog
The lower back, buttocks, and lateral thighs are all strengthened by this starting exercise with an odd name. Return to a quadruped stance, this time with your arms outstretched and your hands beneath your shoulders. Draw in your belly button, make sure your back is straight, and then elevate one leg at a 90-degree angle away from your body, as if you were a dog urinating. Repeat the exercise on both sides ten times.
4. lunge in a cross pattern
This workout primarily targets the buttocks, lateral and front thighs, and abdominal. It is, however, more suited to advanced users because it requires a good sense of balance to execute successfully. Stand with your feet hip-width apart, then cross one leg behind the other with a long stride and bend your back knee until it hits the floor. To improve your balance, bend your arms in front of your body. Keep your upper body upright and rotate your front knee outward slightly. Then, with your feet, push yourself back up and exchange sides. Because the exercise puts a load on the joints, you should only do it if your knees are in good shape. Ten times through the exercise.
5. make a hip thrust
Finally, let's strengthen our rear thighs and lower back in addition to our butt. The Hip Thrust is a medium-difficulty exercise that takes some skill and balance. Lie down on your back, making sure your entire back is on the mat and that you don't fall into a hollow back. Then, with both arms stretched towards the ceiling, place your feet at a 90-degree angle. Keeping your back and pelvis straight, lift your stiff buttocks toward the ceiling until your torso and hips form a straight line. Then, in a controlled manner, lower your buttocks, but don't lay down; instead, press back up. About 15 times, repeat the workout.
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