Buttock exercises: how to increase them?

Many people are aim in the gym Increase buttocks. But for this it is necessary to follow a series of very specific buttock exercises They help tone, strengthen and increase this part of the body.

What are the best exercises for buttocks?

The first thing is to make sure you are doing Compound exercises And that they involve the part of the body you want to work, that is, the buttocks. Here are squatsthe string and up to suber stairs. This type of exercise contributes to Develop the buttocks effectively.

Before talking to you the best exercises for buttocks that you can practice in the gym or at home, remember that it is necessary to work the different parts of the body of balanced way. That is, do not forget prioritize rest and allow the body to recover.

5 exercises for buttocks: tone and increase

Squatillas: perfect to work the buttocks

A very easy exercise as well as versatile. The squatillas not only allow the buttocks to work, but also allow tone the abdomenprovided they are done correctly. They also function as a mobility exercise and it is possible to easily include them in your training routine. The squats are the most varied and you can practice the one that is easier. Of course, it is important follow a series of parameters How to maintain the posture, tighten the abdomen and make them slow.

Some types of squatillas that can serve as buttock exercises are:

• Classical or traditional squatilla. It consists of lowering the body until the knees are bent at an angle of 90 degrees. You have to keep your back straight and weight on your heels.
• Seat with jump. It consists of making a classic squat and then jumping as high as you can. This exercise helps improve the strength and explosiveness of the legs and of course, work the buttocks.
• Sumo squat. It is done with a separate feet and pointing out at an angle of 45 degrees. This is perfect to enhance the muscles of the buttocks and hips.
• Bulgarian squat. It runs with an advanced foot and the other supported by a high surface like a bank. Not only does the buttocks work but also help asymmetrically with the legs and strengthen Core’s muscles.

Buttock bridge

This exercise is executed lie on the ground mouthbending the knees and raising the hips up. To see good results is indispensable Tighten the buttocks at the top of the movement. To execute this exercise you must follow the following steps:

• Go to you upside down on a mat with bending knees and feet resting on the ground. The arms should be kept stretched to the sides of the body and with the palms down.
• Squeeze the buttocks and slowly lifts the pelvis up. You must keep your shoulders and head resting on the mat.
• Keep the position for a few seconds. Then slowly lower the pelvis, until the back and buttocks are in contact with the mat.
• Repeat The exercise several times. You can perform 10 to 15 repetitions per series.

Once you dominate these exercises for buttocks, you can challenge you even more incorporating weight to the buttock bridge.

Buttock exercises: strides

If you want to increase the buttocks, then do not stop incorporating the Strides to your exercise routine. Not only can you work this part of the body, but also legs, posture and balance. To enhance the buttocks it is necessary to execute the strides correctly:

• Stand, place by separating your legs to the shoulder.
• Take a step forward with one leg. Be sure to keep the Aligned knee With an ankle and the rear leg stretched.
• Lower the back knee to the ground. Meanwhile, keep the stood and the front leg forming an angle of 90 degrees.
• In this position, Squeeze the buttocks and raise the body up to the initial position.

The movement must be slow and always clenching the buttocks. It is also essential not to drop the knee inward during exercise to prevent injuries. To add intensity and enhance work it is possible to incorporate weights or resistance bands.

Leg press

The leg press It is an exercise for buttocks that must be done using machinery in the gym. With this exercise not only the buttocks are worked but also the legs. It is important to execute the exercise correctly and for this you must:

• Adjust the seat and the position of the back of the press. In this way you can be comfortable at the same time your back is supported by support.
• Place your feet on the platform of the machine, at the height of the shoulders and with the fingers of the feet pointing out.
• Slowlypush the platform up with your feet. The legs must be completely extended.
• Low The platform slowly. It is important to keep the control of the movement and avoid blocking the knees when it comes down.

Control your breathkeep the posture avoiding the back or lift the buttocks. If you are starting in the buttock exercises, we recommend doing it little by little. Don’t load more weight than you can! This could only injure you. Increase the load progressively.

Climb stairs: one of the best exercises for buttocks

If you don’t have time to go to the gym one day and you don’t want to neglect your activity; or if you don’t want to miss the opportunity to exercise at any timeClimb stairs! Climbing stairs is an excellent Exercise to work the buttocks. And it is that when climbing stairs are involved in many muscles from the bottom of the body.

But for what climb stairs Be effective, must also be done correctly:

• The stairs must get on a Moderate rhythm.
• Keep one Good posture. This includes having the shoulders back and the abdomen tight.
• Stop every step. To do this you must place all your foot on the step, that is, not only place the tips of the feet.
• When you climb, focus all your approach to the buttocks and legs. To do this you must tighten the buttocks and make a thrust movement up with your feet.
• If you go with time and you like this activity, then Go up jumping. It climbs from two by two steps or using weights. Be careful when executing these exercises!