Did your lack of physical activity make you feel a little weak on your buttocks? No wonder – the muscles that suffer most from a sedentary lifestyle are the buttocks, which are the largest and most powerful muscle group in your body.
This muscle group consists of three major muscles: the large, medium, and small buttocks and they work together to extend, abduct and rotate your hips. Just think of how involved they are in all the complex movements you make, from moving the body in all possible directions to climbing and running.
This makes them incredibly important in terms of physical health, stability and sporting potential. But when you spend too much time sitting down, your buttocks can lose their power and effectiveness in supporting the spine and stabilizing your pelvis, resulting in an unstable pelvis, reduced leg strength and poor posture.
In addition, having untrained and atrophied buttocks will make life harder for you during strenuous physical activity and increase your risk of back and knee injuries and pain.
Then comes the question of aesthetics, of course – who would boast flat, flabby buttocks that seem crushed in their favourite jeans? However, shaping buttocks that attract attention is not as difficult as you might think. You can sculpt beautiful buttocks by doing these exercises several times a week!
1. Glute Bridge
A greatly undervalued exercise that isolates the buttocks, strengthens the hip flexors and increases the stability of the abdominal strap.
Lie on your back, bend your knees and position your feet slightly wider than the width of your hips and firmly on the ground. Place a light dumbbell on each hip and lift it up by contracting your legs, thighs and abdominals, and push your hips up explosively. When climbing up, contract your buttocks as hard as you can. In the final position, the body must form a straight line between the knees and shoulders. Perform 3 sets of 15 repetitions each.
Slots are a total lower body workout that can tone up your legs and buttocks while improving hip flexibility.
Start with the upper right body, legs at hip level, shoulders backwards and head up. Take a step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle. Make sure the front knee is just above the ankle and the other knee is slightly above the ground. Return to the starting position and repeat with the other leg. Perform 3 sets of 10 to 20 repetitions each.
3. Squat pulse
This is essentially an improved variant of the usual squat, and doing this exercise will provide good results even faster.
Position yourself with your feet at hip width and arms extended in front of you. Lower your body by squatting, keeping your back straight. Hold the position down and pulse a few centimetres up and down, raising and lowering the buttocks. Make 15 impulses, then stand up. Perform 3 sets of 15 repetitions each.
4. Donkey kicks
This exercise works on the lower back, abdominal strap, legs and buttocks.
To do this, stand on four legs on the floor, knees under your hips and hands at shoulder width. Keeping your knees at a 90 degree angle, lift one leg until the thigh and knee are aligned with the rest of your body and the foot is high and parallel to the ground. Hold the position for a few moments, hold the contracted buttocks, then slowly return to the starting position and repeat the movement with the other leg. Perform 3 sets of 15 repetitions each.
5. Fire hydrant
Excellent exercise to strengthen both buttocks and hamstrings.
Start in the same position as the donkey kicks, four-legged with the knees spread at hip height and bent at a 90 degree angle. Keep your back straight, raise a thigh and bring it closer to your chest, then open it outwards, keeping the tibia parallel to the ground. Hold for a few moments, then slowly return to the starting position and repeat with the other leg. Perform 3 sets of 15 repetitions each.