There are very good routines outside or inside the gym that can help you. The buttocks are the biggest muscle of the human body and, at the same time, one of the most neglected. And that despite the fact that they are almost always the ones that most concern us along with the abdomen. If you are constant you can have the figure you want, 7 minutes a day, for 3, 4 or 5 days a week is enough. The two exercises of the video are some of the best to have perfect glutes. And if you have not had enough, we'll leave you others.
- Squats: One of the basic exercises to develop your glutes is squats. You must start without weight and then increase the difficulty. Standing, spread the legs to a width of shoulders. If you use dumbbells, they can be at the sides of the body (one in each hand), with the arms stretched at the sides (at shoulder height) or stretched forward (at shoulder height). If you use a weight bar, pass it behind the head and hold it with your shoulders. Flex the knees so that the body descends. You will feel like you are going to sit down and then return to the initial position, taking the pelvis forward. The movement must be slow and slow
- Strides or 'lunges': The main thing in this exercise are two things: to maintain balance and not to exceed the tip of the foot with the knee. You can also use your body, the weight bar or the dumbbells as resistance. The feet to a width of shoulders. What you should do is take a step forward with one foot, as exaggerated as you can without losing your balance. Keep your shoulders above the hips. The leg that has been left behind should also be flexed from the knee, so that it rubs against the floor. The front knee should not exceed the line of the toe. Return to the starting position and repeat with the other leg. Exchange and complete the same number of positions with each one.
- Bridge: Lying on your stomach, support your palms off the mat, flexing your elbows and then straighten them, do not bend your back. Lift the trunk and hold it steady for two seconds, lower and start again.
- Stairs and / or 'steps': Climb stairs or use a step or 'step' in your house. A very simple exercise and for which no previous preparation is necessary. If you want to increase the difficulty try to do it with a chair and / or add weight.
- Jumping jacks: Starting position standing, with arms glued to the hips. Next, we jump open our legs while we raise our arms above the head, giving a slap. Then, return to the starting position.
- Mountain climbers : Support the arms on the ground separated, put the trunk in parallel. And to run without leaving the site. It is a very effective 'calorcalorías' exercise, but very tired if we do not have practice. Take it easy and start holding 10 seconds.
- Heel lift: It is one of the best to lift our buttocks and leave behind the dreaded flab. And if you think they're easy, try doing them with weights.
- High knees: Run on the site raising your knees high. A trick is to put your hands at hip height and raise your thigh to 'hit' with them. Very fun and effective.