These 3 exercises to lift the butt can be done at home, being great to strengthen the glutes, fight cellulite and improve body contour.
These exercises for glutes are also indicated in case of weakness of the muscles in this region, which can damage the hips, knees and ankles due to structural compensations.
A good way to strengthen your butt muscles is to exercise, such as walking on soft sand, cycling and rollerblading, for example, because the more this region is stimulated, the better the results will be.
3 exercises to strengthen the glutes, which can be done at home, are:
Exercise 1 - Bridge
In this exercise you should lie on the floor, face up, bend your knees, keeping your feet apart and elevate your torso, making a bridge, as shown in the image. Do 3 sets of 8 repetitions.
Exercise 2 - Forward squats
In this exercise, you should place your hands on your waist, take a large step forward and bend the knee that is in front, as shown in the image, taking care not to unbalance and not to touch the other knee to the floor. Do 3 sets of 8 reps with each leg.
Exercise 3 - 3 supports
In this exercise, you must stand on the floor with 3 supports and raise one leg, as if you were kicking upwards. To make the exercise more effective, you can put on a shin of 1 kg or more.
Other great exercises to do at home and lift your buttocks are climbing stairs for 10 minutes in a row, climbing 2 steps at a time, or climbing a bench or chair 20 centimeters high, using only one leg and keeping your back upright. In this exercise, you should do 3 sets of 8 repetitions with each leg.
When the objective is only aesthetic, a physical trainer can indicate a complete series of exercises that can be done in the gym. If you don't like gyms, read: 3 tips for finding pleasure in the gym.
See what you need to eat to increase your glutes in the video with nutritionist Tatiana Zanin:
