5 ejercicios para tonificar los glúteos - samsara healthy holidays

5 exercises to tone up your buttocks

You’ve been keeping fit all year round to stay in shape, doing sports and looking after yourself.  Living a healthy life is important, but you should vary your diet and the exercises that you do, so as not to get tired and bored with always eating the same food and doing the same exercises.

Today we want to share with you some exercises to tone the buttocks so that you can vary your exercise and keep yourself motivated in order to get well defined buttocks.

1. Squats

Squats are the star exercise when it comes to achieving well defined buttocks. It is a very exhaustive exercise, requiring some technique, but once you have mastered it, you will be working many muscles in addition to your buttocks, such as the quadriceps, the lower and upper back , while it will also help strengthen your ligaments and tendons.
Stand up, stretch your arms then bend your knees and lower your bottom as far as you can. We recommend doing 3 sets of 10 repetitions if you are starting, increasing progressively to 15 and 20 over the next few days. If you can’t get very low at the beginning, don’t get discouraged, little by little and with practice, you will be able to get even lower.

2. Dead Lift

Deadlift with stiff legs is considered one of the most effective exercises to shape the buttocks as it forces many muscles to work at the same time.
You should stand with your feet apart at hip height, with your weight evenly distributed on each side. Hold a bar or weights in each hand, keeping your arms straight. Squeeze your buttock muscles and bend forward from the hip. Move the buttocks back and always keep your back straight, thus keeping the upper part of your body parallel to the ground. Now, press on your heels to stand straight again and repeat the exercise.

3. Hip Bridge

The hip lift is very simple to do and as an exercise is very effective in developing the buttocks and lower abdominals. Additionally, you can do it with your own weight and without the need of exercise props.
It only takes a little technique to do it properly, watching not to raise your hips too much, as well as keeping your neck and head in a good position so as not to suffer any discomfort or do yourself any damage.
Lie on your back on an exercise mat, bend your knees, place your feet on both sides under your buttocks, then, pressing down on your heels, slowly raise your hips from the mat, squeezing your buttocks when you get to the top. It is important to keep a straight line from the knees to the shoulders and hold it there a few seconds. Lower your hips to the mat and repeat the exercise.

4. Side leg lift

This is an excellent exercise for the buttocks that you can do using your own weight, as well as being very easy to do at a technical level.
On your knees with your palms on the mat, shoulder width apart, squeeze your abdominals, and with your back straight, slowly raise and straighten one leg to the side, until it aligned with your hip. Maintain that position for a few seconds and return to the initial position. Repeat the exercise.

5. Lying lateral leg lifts

This is another very popular exercise for the buttocks and one which is easy and simple to do. Lie on your side on the mat, extend and raise one leg and draw small circles in the air gently to one side and then change direction to the other. Try to hold it for 20 seconds and repeat three times. Change leg and repeat.
There is a wide variety of exercises and routines for achieving perfect buttocks, but with these you will be able to tone your buttocks easily. We recommend that you include at least 3 of them in your exercise routine and vary them to achieve a complete and balanced workout.

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