According to fitness trainers, the glutes can grow even faster than other muscles when trained correctly. This is why they are so specific and should be followed exactly.
According to a study published by the National Institute of Health in the United States, the gluteal muscles are divided into the gluteus maximus (top), the gluteus medius, and the gluteus minimus (where the curvature of the buttocks ends).
Some exercises work all the muscles, while others are very specific to each need. That’s why it’s very important to do a complete workout, otherwise you won’t see the results you’re looking for.
If you want to lift your butt and forget about cellulite and sagging, in this article we will show you five moves that will lift your butt and make it grow after 40:
1- Donkey Kick
- Get on all fours and spread your hands as wide as your shoulders with your knees straight just below your hips.
- Keep the knee of the rising leg bent at 90 degrees and raise the leg until it is at hip height.
- Lower the knee almost to the floor, but before it touches the floor, repeat the previous movement and raise it back up.
- Perform 20 repetitions of each, 3 sets. Once you have completed the repetitions with one leg, switch to the other leg.
2- Squat with punch
A bodyweight squat combined with boxing will have you bobbing and weaving for low-impact greatness.
- Start with your feet slightly wider than shoulder width apart and your arms at your sides.
- Move into a squat position, making sure your chest is up, your butt is back and your knees are out.
- Return to starting position and when your legs are straight, throw a cross punch with each arm.
- Repeat 20 times for 3 sets.
3- Bulgarian Squat
Using a chair or bench. The Bulgarian Squat is not only exceptional for the glutes, but it can also be a good ally when it comes to working the quadriceps and hamstrings. It is a demanding exercise, but with 100% satisfactory results.
- For this routine, you will need to place one foot on the floor and the other on a bench or chair about 50 centimeters high.
- This can vary according to your comfort, but the idea is that the knee is bent at an angle of more than 90°.
- To begin the exercise, make sure your torso is straight.
- Perform 20 repetitions on each leg for 3 sets.
4- Lateral hip
- Stand in a squat position with hands and knees extended to the floor.
- As you raise one leg, pull it inward to form a 90-degree angle with the other leg. Keep your knee flexed.
- Slowly lower your leg. Make sure your knee does not touch the floor before lifting it back up. Repeat on opposite side.
- Perform 15 repetitions for 3 sets.
We recommend you read: 7 effective exercises to get rid of folds on your back and side
5- Glute bridges
Glute bridges are the perfect butt sculpting exercise because they target the three muscles that make up the butt: the gluteus maximus, gluteus maximus, gluteus medius, and gluteus minimus. They also help stretch the hamstrings and release tension. The key to this exercise is to reach full extension while keeping your shoulders on the floor.
- Lie on your back with your knees bent and your feet flat on the floor a few inches from your bottom.
- With arms at your sides or raised in front of you (palms together), press up into a bridge position, lifting your hips up and off the floor. Keep your shoulders firm, your hips square, and your body in a straight line from neck to knees.
- Hold the bridge for two breaths before bringing the hips back down to the floor.
- Perform 3 sets of 10 repetitions.
Keep reading: 5 leg exercises you can do at home in less than 10 minutes without equipment