Firm and plump buttocks with a very sexy curve, who would not want to have any. Not sure there are non-starters, unless you already have such a silhouette. Even if it is, you could always improve it. Discover the best exercises to tone your glutes and give them a very nice curve.
If you want firm and sexy glutes, squats are the best exercises to have them. For that, we present you a selection of three exercises of squats which will allow you to butt up your ass very quickly. In addition, you will also burn excess fat throughout your body.
Squats, what to know:
The squat is an excellent exercise to work the lower body, in this case the parts between the buttocks and thighs, but it is not only that.
There are several squat exercises with various benefits. However, one should know how to do it well.
In addition to firming your glutes, the squat also helps to strengthen the legs. Indeed, it makes work the gluteal muscles, the muscles of the thighs, as well as the calves. It also helps tighten the abdominal strap and boosts the metabolism to burn calories.
When doing squat, you should avoid some beginner's mistakes, such as rounding your back, watching your feet, taking off your heels, shaking your legs, stopping too high ... If you practice your squats, you will be amazed by the rapid changes that will take place at the level of the glutes and the whole body.
Here are the three fitness exercises that will allow you to sculpt your glutes and strengthen them:
1. Squat-buttocks:
Derived from the classic squat, this exercise involves bending on one leg. As with the classic, you should keep your legs apart at shoulder width and feet slightly outward. Classical squats are performed by body weight, but also with dumbbells or a gym ball.
If you prefer the first option, you should put your hands on the back of the neck and take care to keep your feet on the ground. An exercise that will work the buttocks, but also the back and thighs.
2. The split squat:
For the success of this exercise, you must have a dumbbell in each hand and spread your legs in front of one another. Bend the back leg to the ground, taking off the heel, and then back up. The cleft will thus develop the muscle power of the glutes. You will need to make it in sets of 10. Note that using a weight bar you can even work on the design of your buttocks.
3. Mix with other exercises:
Squats are excellent for toning the glutes, but mixing them with other exercises can be more effective. You can put yourself on the bridge. To begin, lie on your back, your upper body relaxed, your feet apart and your legs bent.
Lift the pelvis to take off the hips slightly from the ground without moving your back. To achieve in sets of 10. You can also opt for the leg extension with a stretched elastic that will strengthen your buttocks just as well.