Do you find your buttocks a little flabby, not plump enough or, on the contrary, too bulky? You have to tone all this by stimulating your gluteal muscles. That’s good because there are effective exercises to get visible results. Just get started and practice them regularly. We explain to you how to have pretty buttocks quickly…
How to have pretty buttocks, firm and plump? It’s no use losing weight to end up with a flat buttocks, it’s better try to carve it and tone it up with a few targeted exercises and a balanced diet.
Get rid of cellulite
It is often cellulite or the dreaded saddlebags that push us to do bodybuilding exercises to have pretty buttocks and a more harmonious body! But the fat cells in these particular areas are usually hardest to dislodge because they have, on their surface, certain receptors which block lipolysis and thwart destocking. Fortunately there is a second type of receptors with opposite properties.
When talking about getting rid of cellulite, many people think of running. It is better to combine cardio exercises and weight training exercises. The right way to fight fat storage is to adrenergic exercises that require the organization to global efforts. They will trigger the production of adrenaline and testosterone which will dislodge this recalcitrant fat.
3 exercises to have pretty buttocks
When you want to build your buttocks, you immediately think of squats who have a reputation for being excellent exercises to firm the glutes. It is sure that they are extremely effective on the condition however of being practiced daily.
Sumo squat or classic squat?
The traditional squat is practiced with the feet positioned at the width of the pelvis. The legs are bent as if trying to squat until the thighs are parallel to the groundpushing the buttocks backwards.
Place your body weight on your heels and keep your back straight. Then, come back up while exhaling to find the upright position. This is the classic squat! It allows you to strengthen and tone the muscles of the buttocks and thighs. To have nice buttocks, try to do several sets of 10, 20, or 30 repetitions each day.
There are many variations starting with the sumo squat. The position resembles that of the classic squat, but this time the legs are wide apart. This allows to more mobilization of the thighs and glutes. The other notable difference is that the adductors, the muscles located on the inside of the thigh, are this time solicited.
This movement is therefore even more interesting for toning the muscles of the buttocks and thighs and, at the same time, strengthen inner thighs. As with the classic squat, try to perform sets of 20 or 30 repetitions. Yes, I know it’s hard!
The donkey kick
The Donkey kick is an ideal bodybuilding exercise to have beautiful buttocks. It specifically solicits the gluteus maximus. You are going to perform a hip extension with the leg moving upwards. Practiced daily for series of 5 to 10 minutes, this simple gesture will allow you to obtain pretty plump buttocks.
Resting on your hands and knees, you just have to raise one leg backwardsthe tiptoe pointing towards the ceiling until your thigh is parallel to the ground. Once the 30 seconds are over, we start again 30 seconds with the second leg. Your goal: repeat the exercise 5 to 10 times on each side.
Squats and the Donkey Kick are part of my selection of 12 best exercises to practice at home. Don’t forget that you can download this ebook for free, it’s a gift!
To be sure to get quick results and have pretty buttocks, I advise you to integrate thisexercises every day in your usual routine. No equipment needed, but whether you want to use dumbbells or a rubber band for squats is up to you. It all depends on your abilities and the results you are looking for.
