4 exercises that are 1000 times more effective than classic squats, for perfect glutes in just a few wee

The vast majority of athletes, both amateur and professional, use plyometric exercises in their athletic training. This type of exercise can also be done at home.

The buttocks area is one of the most important for our entire figure, and for this reason most of those who do physical activity dedicate a lot of time to their training.

Below we suggest some plyometric exercises aimed above all at toning the abdomen and buttocks . Perform small series dedicating about 5 minutes to each exercise.

Plyometrics is mainly used to train the lower part of the body (legs and buttocks), but there are many exercises that can also be adapted to effectively involve the abdominals.

All exercises require high intensity and precise speed of execution. Of the following plyometric exercises with jumping do 15 repetitions in three sets.

Plinth jump

To practice this exercise you need a plinth. Lower your body as if you were taking a running start and quickly jump onto the plinth. To descend you can choose whether to carry out the same movement in reverse, paying attention to the landing. To carry out this exercise you can also use a step or some other similar object, which however is well fixed to the floor.

Lateral jumps with cone

Place a cone or similar object (for example a bottle) about 15 centimeters away and, with a jump, cross to the other side. This plyometric exercise can also be performed by jumping forwards and backwards.

Some plyometric exercises do not require jumps, and it is these that usually help us engage the abdominal muscles.

Push-ups with hand movement

It consists of doing push-ups and every time we lift the body we must do it explosively to be able to remove our hands from the ground and be able to land on them but positioned further apart. The following push-up should be identical, but this time landing on the hands spaced apart as in the starting position.

Medicine ball

To practice this exercise you need a medicine ball or similar object. It consists of imitating a footballer throwing a throw-in, without obviously throwing the ball. Keep your abdominal muscles contracted while doing this exercise.

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