The 4 Most Effective Butt Exercises According To Experts
Want to have nice toned buttocks? Check out 4 super effective exercises recommended by a pro to easily build muscle at home.
Monique Suhrmann, sports coach at Keepcool shares with us the most effective exercises to obtain firm and toned buttocks . These 4 easy movements are perfectly achievable at home. With or without equipment, the choice is yours! Let's go !
The gluteus muscle is the largest muscle in the body. To work on it, you have to start with a polyarticular exercise and then follow up with isolation exercises. Thus, your training will be truly effective.
1. The Squat
The famous squat is the most complete exercise to strengthen your buttocks. It is a polyarticular exercise so it will work the buttocks as well as the thighs, the back or the abs. It is basic training before starting any other movement.
How often ?
- with the aim of gaining muscle mass for bring volume to the buttocks , perform 4 sets of 10 to 12 repetitions with a recovery time of 1min30 to 2 minutes maximum.
- with the aim of a weightloss : perform 3 sets of 15 repetitions with a recovery time of 1min30 maximum. We seek here to reach the phase cardio to burn fat.
The best technique:
Stand up straight with your legs hip-width apart and your feet slightly outward. Unlock your joints by performing a small bend at the knees. Descend to the maximum of your amplitude. The back always straight and the abdominals well sheathed.
2. Le donkey kick
This movement is a isolation exercise which will aim to further isolate the gluteal muscles. It is effective when you keep your leg well bent and push it towards the sky. You can add ankle weights or rubber bands to provide resistance.
How often ?
- with the aim of gaining muscle mass for bring volume to the buttocks , perform 4 sets of 10 to 12 repetitions with a recovery time of 1:30 to 2 minutes maximum.
- with the aim of a weightloss : Perform 3 sets of 15 repetitions with a recovery time of 1min30 maximum. We are looking here to reach the cardio phase to burn fat.
3. The Bulgarian squat or Bulgarian lunge
Standing, you will try to put one foot on a bench or a chair behind you. This exercise is very similar to the classic lunge . This isolation workout is perfect for shape your gluteal muscles . You can add weight to it with dumbbells or water bottle packs, for example.
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How often ?
- with the aim of gaining muscle mass for bring volume to the buttocks , perform 4 sets of 10 to 12 repetitions with a recovery time of 1:30 to 2 minutes maximum.
- with the aim of a weightloss : Perform 3 sets of 15 repetitions with a recovery time of 1min30 maximum. We are looking here to reach the cardio phase to burn fat.
4. The back lunge
This is the classic lunge exercise, but instead of kicking the leg forward, it moves back. THE gluteus muscle is isolated more effectively this way.
How often ?
- with the aim of gaining muscle mass for bring volume to the buttocks , perform 4 sets of 10 to 12 repetitions with a recovery time of 1:30 to 2 minutes maximum.
- with the aim of a weightloss : Perform 3 sets of 15 repetitions with a recovery time of 1min30 maximum. We are looking here to reach the cardio phase to burn fat.
Other tips and untold stories of the dayThe results are visible after how long?
As you can do them easily at home, this circuit of exercises can be done every day or every other day. The results depend on each body type, but it is possible to see change between 6 to 8 weeks. Do not forget to combine cardio sessions and a good diet for successful weight loss.
A big thank you to Monique Suhrman , sports coach at Keepcool, for his advice.
Source journaldesfemmes.fr
