When you want to start toning your body, the legs and buttocks are the areas that matter most in general. Especially now that Teleworking and the difficulty to get out has caused a dent in the way we exercise. But now is the time to shape the body and also thanks to the situation we have experienced, we have learned to do it at home in a more comfortable way.
The problem is that being constant is not easy at all, even less when there are no external conditions such as paying a gym fee. Therefore, you must think very well what your goals are and set yourself an affordable challenge in order to see the results. Find the most appropriate exercises for you, learn to perform them correctly and introduce them into your routine training to show off well-toned and defined buttocks.
Exercises to work the glutes at home
A sedentary lifestyle takes its toll on the body in general and the glutes in particular. When sitting for a long time, fat accumulates in the buttocks. And, if you also don't have a good diet, fat capsules are formed that turns into cellulite. Therefore, it is very important to combat working hours sitting with exercises to strengthen, tone and define the buttocks, like these that we leave you next.
Buttock squats
This exercise is considered the best for toning the legs and buttocks. Although it seems simple, as the repetitions are carried out it will be difficult to continue. Think about your goal while doing the exercise and you will soon notice the results.
To perform the buttock squats you only have to place yourself in a squat position, that is, with your feet parallel and standing. When going down to do the squat you have to bring your butt back, while bending your knees until your thighs are parallel with the floor. Start off with 12 reps for the first few days and work your way up to 15 when you master the exercise.
Squat with jump
Another type of squat perfect to work the glutes, as well as the legs and in general the whole body. To perform the exercise you just have to get into the initial squat position. When you finish bending your hips and knees, take a jump to return to the starting position. Land on your knees and repeat, starting with 7 reps for each set and increasing as you get in shape.
Donkey kick
The name of the exercise is quite descriptive, since it is about kicking backwards as a donkey would do to kick. Although it seems funny, it is a very effective exercise to work the buttocks at home, with hardly any materials and with a quite bearable effort. Get on a mat on the floor, resting on the knees and the palms of the hands.
Throw your leg back and hold it in a 90 degree position, raise carefully until it passes the hip, noticing how the gluteus begins to work. Repeat the movement without letting your knee touch the ground when you reach the relaxation position. Perform 10 repetitions on each leg, increasing as you get in shape and master the exercise.
Avoid sedentary lifestyle
These exercises to work your glutes at home are very affordable and relatively easy to do if you do it consistently. But on the street you can also exercise this part of the body in a very simple way, walk as much as you can and whenever you have the opportunity, climb stairs two by two, since it is a perfect exercise to shape the buttocks.
If you have to spend many hours sitting for work, studies or for whatever reason, you should know that your buttocks will be the most affected of your entire anatomy. So you must work them conscientiously to avoid the consequences of those needs. In addition to exercises to work your glutes, be sure to take at least two liters of water a day, eat foods rich in fiber and avoid ultra-processed foods since they will inevitably stay in that beautiful part of the body.