The round and the firm bottom is one of the feminine qualities that attract the look of men like a magnet.
The muscles of the foot are the strongest in the body but also the weakest at the same time because it is very easy to get injured when training this group. So pay close attention to the form of the exercises.
What makes up the booty?
The butt or glutes is made up of 3 main muscles, gluteus maximus, gluteus medius, and gluteus minimus. The one people tend to focus the most on is the gluteus Maximum because as the name indicates, it is the largest of the 3 muscles.
While that is important, you can’t neglect the other 2 muscles that make up the glutes. They work together to round everything out.
To acquire a beautiful and curved booty, his muscles, buttocks, or gluteus must be intensely trained. The buttocks are strong muscles, with a strong contraction, so the exercises chosen for their training should be based on these characteristics.
I propose a pyramid of 9 exercises that, if they are performed consistently and for a rather long period, will lead to the development of a nice and round bottom.
1) 50 Glute Bridges
2) 40 Curtsy Lunges (20 each leg)
3) 30 Donkey Kicks (15 each leg)
4) 20 Bulgarian Lunges (10 each leg)
5) 10 Sumo Squats
6) 20 Bulgarian Lunges (10 each leg)
7) 30 Donkey Kicks (15 each leg)
8) 40 Curtsy Lunges (20 each leg)
9) 50 Glute Bridges
1. Glute Bridges
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A glute bridge is a simple, yet versatile exercise that helps you activate and strengthen your glutes teaches you to extend your hips while maintaining a neutral spine, and braced core and lays the foundation for you to progress to bigger and better booty-building exercises.
Targets: The main muscles hit will be your gluteus maximus, thighs, hips, core, and hamstrings
How to do
• Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart.
• Bend your elbows to 90 degrees so that only your upper arm is on the ground.
• Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyperextend your back.
• Do not push backward off your heels. Make sure you are driving straight up and that your knees aren’t caving in.
• Squeeze your glutes for a second or two at the top and lower back down to the ground before repeating.
• You should feel this move in your glutes and hamstrings and not in your low back.
• Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate
2. Curtsy Lunges
The Curtsy Lunge is a great exercise to stabilize your hips. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsy for additional glute strengthening.
Targets: quadriceps, adductors, glutes, hamstrings, and calves.
How to do
• Stand with your feet hip-distance apart and let your arms fall at your sides.
• Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart
• Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
• Slowly return to the standing curtsy position.
• Repeat the lunge on the other side.
3. Donkey Kicks
This exercise works a lot more than just your butt. Donkey kicks are beneficial in a workout because not only do they enhance the shape of your butt, but they also strengthen your hips and stretch your hip flexors.
Targets: The beauty of this exercise is that not only does it strengthen your glutes, but also your hamstring, abs, and leg muscles.
Furthermore, depending on the variation of kick, you can even tone your arms and deltoids thereby making it a multiple muscle targeting exercises.
How to Do
• Position yourself on all fours on a mat.
• Position your hands underneath your shoulders and place your knees under your hips.
• Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
• Lower the knee without touching the floor and repeat the lift.
• Once you’ve completed the reps on the right leg, switch legs.
4. Bulgarian Lunges
The Bulgarian Lunge is an excellent exercise for developing lower-body strength and stability while posing a lower injury risk than many traditional lower-body resistance exercises.
Targets: work the glute muscles as well as the upper leg muscles.
How to Do
• Place your rear foot facing forward on an elevated platform; 3 to 5 inches in height is sufficient. (I like using one or two weight plates.) You can stand on the ball of your rear foot with it placed flat or on your tiptoes.
• Place your front foot with ample space forward to perform a Lunge. Your front foot can be pointed forward or slightly outward. (The outward position is easier for beginners.)
• During the movement, your upper body should remain fixed in an upright position. You can initially do the move with just your body weight, but weights held in the goblet or front rack position can help you maintain postural balance.
• During the descent, keep your torso above your hips at all times.
• As you descend slightly forward, maintain your torso and hips over your center of gravity—which should be the midpoint between your feet.
5. Sumo Squats
The Sumo Squat is a lower-body strength exercise that’s a variation of a standard squat. The key difference in this squat is that you take a wider stance and position your feet turned out.
Targets: with the sumo squat variation, it’s the inner thighs and glutes that get more of a workout.
How to Do
• Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips
• With your hands clasped together at your chest, push your hips back and squat down, keeping your back straight and your upper body lifted.
• Make sure you’re pushing through your heels and engaging your inner thighs as you come back to your starting position
Exercises 6 to 9 repeat!
In conclusion, the more you work your glute muscles, the bigger they will grow even while you are losing weight.
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