To keep your buttocks stronger and more defined, a good type of exercise is the squat. To achieve the best results, it is essential that this exercise is done correctly and at least 3 times a week, for about 10 to 20 minutes.
There is no universal number of squats to do, as this varies greatly between people and their physical condition, as well as their physical condition. However, in most cases, it is advisable to do 3 to 4 series of 12 repetitions, starting without weight, then adding weight, holding dumbbells or dumbbells, for example.
- However.
- It is ideal to always do a check-up with a physical education teacher in a gym.
- To get the best results.
In addition to being the preferred exercise to work the buttock area, the squat also has other advantages such as:
In addition, squat exercises improve the contour of the body and contribute to good body posture, which can be done in the gym or even at home.
There are several types of squats to strengthen the buttocks. The most common are:
To make the simple squat correctly, you must
During exercise, you should always look forward and keep your arms outstretched in front of your body, swinging them at the pace of the squat, to maintain balance. Learn more about: How to do squats correctly.
To make the sink, also called a slit or squat with advance, you must stay upright and:
During exercise, you can place your hands on your waist, behind your head, take dumbbells or do so on the bosu, to make the exercise more difficult and work your buttock muscles more. This exercise can be done standing, jumping or moving around the room.
The juice squat is similar to the simple squat, just extend your feet, turning them slightly outwards, and you must follow the same steps as the simple squat.
This exercise can be done without using weight, however, the results are faster when using Russian dumbbells or weights, for example.
The squat with dumbbells can only be done in the gym and should be done with the help of a teacher, so as not to hurt your back.
The person should place the bar on their back, take it with their hands, and place their elbows forward. Then you have to follow in the steps of the simple squat, without ever releasing the bar.
In addition, discs of different weights or squats with advance can be added to the bar, making exercise difficult.
Squatting with heels, as well as helping to tone, helps to lose fat and increase cardiorespiratory resistance, as there is an increase in energy expenditure. So you have to jump, jump, every time you get up after bending your knees.
This exercise can also be performed on a device called bosu, using the round side up or even with the device inverted.
The ball exercise on the wall, technically known as wall balls, implies that the person knows how to properly make the squat simple and requires the use of a medicinal balloon. In this exercise, you must:
This exercise is a very complete exercise because it works your legs and arms in one movement.
When performing the squat it is very important to maintain the contraction of the buttocks and take a few seconds to perform each movement in order to stimulate the muscles. In addition, for results to appear more quickly, weights should be added whenever possible, such as dumbbells, dumbbells, or shin guards, for example.
Below is an example of a workout you can do at home or in the gym
Climb stairs or use a ladder simulator (5 min)
20 x Exercise 1 – 20 x Exercise 2
20 x Exercise 3 – 15 x Exercise 4
Rest 2 minutes
15 x Exercise 5 – 20 x Exercise 6
The difficulty of training should be gradually increased and, depending on the person’s skill, increase or decrease the number of repetitions and series of each exercise or adapt the load of the equipment used.
At the end of the training it is essential to stretch the muscles worked to allow their correct recovery. Here’s how to do it: Leg stretching exercises.