A firm and big butt has the benefits of good looks and is beneficial for giving strength, posture and stability to the body. They allow you to do other exercises effectively by providing stability. Not only do they support your regular exercise routine, but they are also helpful for walking, sitting, running and jumping. In short, it can make your life easier.
When doing gluteus training, we often only focus on the gluteus maximus, the largest muscle in the buttocks. The gluteus medius and gluteus minimus are two other muscles besides the largest muscle in the hip. These two muscles also need to be focused in order to properly burn the hip. In this article, you will find exercises that will burn your entire bum. All you have to do is do each exercise perfectly.
Here are 12 effective exercises for bigger, stronger, and tighter buttocks. Choose a combination that suits you best and you can incorporate it into your full body exercise regimen or into your lower body exercise regimen.
1. Gluteal bridge
1. Lie on the floor or mat with your knees bent and your feet hip-width apart.
2. As you exhale, squeeze your glutes and press your heel into the floor. Raise your hips toward the ceiling until your hips are no longer bent.
3. Hold there for 4 seconds.
4. Slowly lower your hips down and relax for 2 seconds.
5. Repeat
2. One-legged Glute Bridge
1. Lie on the floor or mat with your knees bent so your feet are hip-width apart.
2. Raise one leg in the air.
3. As you exhale, squeeze your glutes and press your heel into the floor. Raise your hips toward the ceiling until your hips are no longer bent.
4. Hold there for 4 seconds.
5. Bring your hips down slowly with one leg up and repeat the process.
6. Finish the repetitions with one leg before switching legs.
3. Knee joint
1. Sit so your knees are on the floor. Stand straight with your body above your knees.
2. Keep your hands on the back of your head.
3. Bend your hips back and bend down until your chest is parallel to the floor.
4. Push back into position with your glutes and repeat the process.
4th Classic squat
- It targets the gluteus maximus, hamstrings, and the core.
- Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
- Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
- Go down until the position feels like you are sitting in a chair.
- Now straighten your knees by pushing through your heels as you compress your glutes.
- To repeat
5. Jumping squats
- Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
- Keep your chest raised and your back straight while the core is activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
- Go down until the position feels like you are sitting in a chair.
- Now prepare for a jump while straightening your knees by pushing through your heels. Do it by squeezing your glutes.
- Jump straight, land, and repeat.
6th Pulse squat
- It targets the gluteal muscles, quadriceps, hamstrings, and core.
- Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
- Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
- Go down until the position feels like you are sitting in a chair.
- Now take a pulse by moving your thighs up and down a little for a few seconds.
- Now straighten your knees by pushing through your heels as you compress your glutes.
- To repeat.
7th Knicks squat
- Stand with your feet shoulder-width apart. Pull your hands by the sides.
- Take your left leg back and cross your right leg as you bend your front knee until that thigh is parallel to the floor.
- Return to the starting position and repeat with another leg.
8th. Jumping lunges
1. Stand upright, feet shoulder width apart and let your hands hang to your sides.
2. Take a big step forward while bending the knee of another leg so that it is almost touching the floor.
3. Jump and swing your legs in the air and switch legs until you land on the floor.
9. Lateral lunges
- Stand with your feet shoulder width apart and your hands hanging by your sides.
- Take a big step to the right with your right leg and start bending your knee until your thigh is parallel to the floor.
- Repeat with another leg.
10. Split squats
1. Stand with your back to a piece of a raised platform.
2. Place your foot on the platform with the back of your shoes facing up.
3. Bend your knee and go down until the other knee hits the floor.
4. Hold there for a few seconds and come back.
11. Lying leg raises on the side
- Lie on the left side of your body.
- Stretch your legs across one another. Rest your head on your left hand or on a pillow. It is recommended that you lie down so that gravity acts as a drag as you move.
- Raise your right leg up to 45 degrees in the air and bring it down. This is a repetition. Do 15-18 reps before switching sides.
Tip: In order to concentrate more on the gluteal muscles, point your feet a little inwards and nominally lean the left hip bone a little forward.
12th Lateral knee raises
- Lie on the left side of your body so that gravity acts as a drag. Rest your head on your left hand or on a pillow. Bend your knees forward and form a V with your leg.
- Raise your right knee in the air and keep your feet together. Raise the knee to 45 degrees and lower it.
- This is a repetition. Do 15-18 reps before switching sides.
Tip: keep the core moving throughout the movement.
Take that away
In choosing the best combination of exercises that will best suit you, consider all of the above, such as lunges, squats, hip abduction. This will effectively burn the muscles and you can expect results faster.
As a beginner, keep the transition within the exercise as smooth as possible. We also recommend starting with fewer repetitions and increasing the repetitions over time. Following these tips can prevent injury.