Do you want to tone your buttocks as well as your legs and abdomen? Now you can follow a routine of exercises to tone buttocks that also include the mentioned body parts. To do this, you have to do a good combination of each exercise, its repetitions and be constant.
But as we well know, with a little effort, we will achieve our goals. Let's start, how to start: at the beginning. Hence we have selected a series of very simple exercises to perform, which you can do comfortably at home. Today is the first step of your new life!
Simple routine for the glutes
We have announced it before and we must always start little by little. Hence, first of all, we are going to leave you a simple routine to tone this part of the body. To do this, we are going to get on our knees on a mat, resting our forearms on it. This will be our position during the entire exercise that will last 10 minutes. The first part consists of raising and lowering each leg, bending the knee, at an angle of 90º. For the duration of the exercise, you must squeeze the gluteus well but also take a correct breath. Then we will move on to the same up and down movement but stretching each leg more. Follow each step of the video and take good note of the technique.
What are the exercises to tone buttocks that you cannot miss?
Without a doubt, of all, squats always have to be present. It's one of the more complete exercises in which it involves both the part of the legs and the buttocks and even the abdomen. As there are several that we have to do, you can start by combining two or three of them and each day you will add one or the other. The ideal is to do 10 repetitions, but if it involves moving legs, then five with each of them. You can take 30 seconds of rest between each change of type of squat you do.
- Classic squat: As if you were going to sit on a chair, bending your knees but always keeping them in line with your toes and separating your legs at the width of the hips.
- Leg raise squat: To do this, perform the squat and when you get up, you raise your leg laterally. Raising your legs to the side works your glutes.
- Sumo Squat: The classic squat but spreading the legs and knees outwards.
- Oblique squat: You perform the classic squat with your hands in the nape area. When you get up, you try to touch the elbow with the knee on the same side.
- Squat with jump: As its name suggests, we start from a classic squat and when we get up from it, we jump and do the squat again.
- Squat legs together: Try this other option as well. A classic squat but with the legs fully together.
The bridge and its combinations to exercise the glutes and thighs
With the bridge exercise, we are going to tone the middle area of the body. It is a simple exercise, but from which we can obtain great benefits. To do this, we are going to lie on our back on a mat. The arms will be extended along the body. The feet supported and the knees bent. It is time to raise the hips, but we will not do it en bloc. We have to bring the pelvis back a little, contract glutes and go up little by little, taking off lumbar and back. We will do three full breaths when we are up and down again. But as we see in the video, you can always get more complicated, raising and lowering your legs. You dare?
Combine strides into your routine
While the first few toning exercises are basic, squats are key and lunges have to be present as well. Without a doubt, it is these exercises to tone buttocks is another of the great ideas and that it works. Both for the legs and buttocks and will even improve balance.
- Stride forward: One leg remains in place and we have to flex it, while the other we bring it forward and we also bend the knee, as if we wanted to touch the ground with it. We take a breath and return to the starting place. You can do five reps with each leg.
- Side stride: As its name suggests, the lateral one we have to bring one leg to one side, stretching it, while the other does flex the knee.
- Backward stride: It is the same as the front but logically moving the leg back. You can also vary and make it lateral, that is, back but to the side.