These 3 buttock lift exercises can be performed at home, being perfect for strengthening the buttocks, combating cellulite and improving the contour of the body.
These buttock exercises are also indicated in case of weakness of the muscles in this region, which can damage the hips, knees and ankles by structural compensation.
- A good way to strengthen your buttocks is to exercise.
- Such as walking on soft sand.
- Cycling and skating.
- For example.
- Because the more you stimulate this area.
- The better the results.
3 buttock strengthening exercises, which can be done at home, are
In this exercise you should lie on the ground, face up, flex your knees, keep your feet apart and lift your torso, forming a bridge, as shown in the image. Do 3 sets of 8 repetitions.
In this exercise you should place your hands on your waist, take a big step forward and bend the knee that is in front, as shown in the image, taking care not to unbalance and not touch the other knee on the ground. Do 3 sets of 8 repetitions with each leg.
In this exercise you should stand on the ground with 3 supports and lift a leg, as if you were kicking. To make exercise more effective, you can put a tibia 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 20-centimeter-high bench or chair, using only one leg and keeping your back straight. In this exercise you have to do 3 sets of 8 repetitions with each leg.
When the goal is just aesthetic, a physical preparer can indicate a complete series of exercises that can be performed in the gym.
See what you need to eat to boost your buttocks in the video with nutritionist Tatiana Zanin: