Seven exercises that serve to increase the buttocks

It is important to dedicate at least one day in the exercise routine to work the glutes. To obtain good results it is key to perform them correctly. Beyond achieving a large number of series, it should be prioritized that the technique is done correctly.

The portal specialized in sports training Runtastic points out several exercises that can be included in the gluteal routine to tone them and contribute to the increase in muscle mass. They can be done at home.

1. Puente

How to do it?

1. Lie on your back (preferably on a mat).
2. Bend your knees, placing your feet below your knees.
3. Raise your hips until your body forms a straight line from your knees to your head.
4. Hold the position for two seconds and lower slowly. It is important to do force from the hip and not from the chest to avoid back pain.

2. One leg bridge

How to do it?

1. Lie on your back (preferably on a mat).
2. The hands are located on each side of the body.
3. Bend your knees and extend one leg.
4. Push up with the heel that is on the floor to lift the buttocks.
5. Repeat several times and continue with the other leg.

3. Banded Butterfly Bridge

How to do it?

1. Put a resistance band around your thighs.
2. Lie on your back with your knees bent.
3. Lift your buttocks and open your knees to the sides (like when a butterfly flaps its wings).
4. Lower your hips as low as possible without touching the ground.
5. Repeat several times.

4. Lunge and knee to chest

How to do it?

1. Stand up and place your feet hip-width apart.
2. Take one foot back and bend the knee, forming an angle of 90 degrees.
3. It is important that the knee that is behind does not touch the ground.
4. Bring your back knee forward and lift it as high as you can. The foot must be kept straight.

5. Lunge with leg stretch

How to do it?

1. Stand up straight.
2. Make a stride, that is, take a step forward and flex.
3. The rear knee should not touch the ground, but should be close.
4. Go up and down several times, keeping the same position in the legs.

6. Side leg split

How to do it?

1. Get into a crawling position (all fours).
2. Raise one leg to the side as far as possible.
3. The lathe should not move to the side. The back should not arch.
4. Do several times and repeat with the other leg.

7. Donkey kicks

How to do it?

1. Get into a crawling position (all fours).
2. Lift your heel up with your knee bent.
3. You should not arch your back when performing the movement.
4. The purpose is not to lift the leg, but to get the foot as high as possible.
5. Do several times and continue with the other leg.

Beware of excessive exercise!

Although regular exercise is important, you must be very careful about the amount of time and effort you spend, as it is necessary for the body to rest and recover energy.

Medline Plus, the US National Library of Medicine website, mentions some of the signs that you are overexerting yourself with exercise. If you have them, you should take some time to rest and consult a doctor to verify that no injury or other type of condition has been caused.

• Being unable to perform at the same level.
• Need longer rest periods.
• Feeling tired.
• Be depressed.
• Have mood swings or irritability.
• Having trouble sleeping.
• Feeling sore muscles or heaviness in the extremities.
• Suffer overload injuries.
• lose motivation
• Get more colds.