How To Tone The Buttocks? – Being Parents

A beautiful figure is characterized by the definition of the muscles of the body. Men and women both want defined glutes to look better. It involves being able to wear certain clothes that show off when you’ve toned and strengthened your butt.

But all is not vanity. For those who play sports like running, gluteal muscles are more important than you might think. Among the functions of the glutes, there are:

Keep the pelvis stable.
Develop the hips.
Participate in the alignment of the torso, pelvis and legs.
Decrease the pressure on the knees

Also, not working the buttocks is linked to injuries such as tendonitis, cramps, and knee injuries. In general, people pay more attention to strengthening the abdomen, legs and back, but not strengthening the buttocks.

The shape of the buttocks

The most important factor in the size and shape of the buttocks is genetics. However, with proper diet to build muscle mass and exercise, they can be shaped. For example, while swimming. No need to get frustrated. You just need to work hard and be consistent to achieve the desired change.

The most important thing about toning the glutes is consistency when it comes to exercising. Nothing more is required. This is because buttock strengthening exercises can be done at home or in the office.

Exercises to tone the buttocks can be done at home.

Exercise program to tone your glutes

Below we will see some very practical examples:

Exercise I

You can start with the easiest practice.
Stand with your feet in line, shoulder-width apart.
Squeeze your glutes as much as possible for 10 seconds.
Then relax again.
Repeat 8-10 times.

Exercise II

Stand next to a wall or a chair, as this exercise requires balance.
Bend one knee and then push your leg back.
You should contract your glutes and hold this position for about five seconds.
Then return to the starting position, change legs and repeat.

Exercise III

This exercise to strengthen the glutes is called hip extension. Kneel on the floor with your hands too, that is, on all fours. Make sure your back is straight.

Raise your leg backwards like giving shots to walk to fully stretch the muscle of the leg.
Return to the starting position.
Perform a series of several repetitions.
Then change the leg.
To perform this exercise, you need to stretch your foot while kicking, as this will promote blood circulation.

Exercise IV

It is a variation of the hip extension described above.
Get back on all fours and make sure your back is straight.
Lift the bent back leg until it is aligned with the back. This will cause the maximum flexion.
Return to the starting position.
Perform a series of several repetitions.
Then change the leg.
This exercise and the previous one can be done with ankle weights for best results. This serves to increase muscle volume and make the buttocks more visible.

Exercise V

Standing, extend one leg back.
Then lift up at an angle of 45º to the right body.
The leg should stay straight too.
During the entire movement, you should press to strengthen the glutes.
Hold the position for about five seconds.
Then lower the leg and switch to perform the movement with the other.
The ideal is to do a series of eight repetitions to strengthen the buttocks.

Exercise VI

This exercise is called a stride stretch.
It is ideal for after a race. Start standing.
Then take a step forward.
Then lower the knee that was left behind with a controlled movement.
This knee which is at ground level should be aligned with the ankle.
This position is held for about 20 or 30 seconds.
Finally, the leg is exchanged and we continue to work the muscles.

Strides are suitable exercises for toning your buttocks.

Exercise VII

This exercise to strengthen the glutes is called a heel lift. The first thing to do is to stand in front of a stable or solid wall.
Stand in front of the wall and stay about half a yard away.
Support both hands at the same height, at shoulder level.
Separate the feet aligned with the width of the hip.
Lift your heels as much as possible.
Then come back to the starting position.
The effectiveness of this exercise depends on the number of repetitions performed.