How to muscle your buttocks in a month?
The gluteal muscles are particularly solicited during more or less intense efforts. They are important when it comes to the strength and power of the body. Targeted workouts around thegluteal musclescan tone them and improve your figure. What are the exercises needed to sculpt your buttocks quickly?
What are the constituent muscles of the buttocks?
- Gluteusmaximus maximus, also called “gluteus maximus”, the gluteus maximus, placed on the outer part, is both the most powerful and largest muscle in the body.
- Middle gluteus also called “gluteal middle or gluteus medius“, it allows to shape his glutes.
- Small gluteus also called “small gluteal or gluteus minimus”, it works in synergy with the gluteus mediateus.
A multitude of physical exercises allow you to work your glutes to strengthen their tone and increase their volume.
Muscle your buttocks: what are the necessary physical exercises?
The exercises to work your glutes can depend on the type of posterior. For example, flat peaches, apples, pears, cherries and others are distinguished.
Here are six exercises, and some variations, to practice regularly to strengthen your buttocks. It is essential to warm up before each session to avoid any pain. It is also necessary to adapt the number of sets to your level and respect the recovery times.
Depending on the type of buttocks, here are exercises to practice:
Walking
It is recommended to perform at least30 minutes of brisk walkingper day. Walkingmakes it possible to sculpt your buttocks easily but also to solicit all the lower muscles. Walk instead of taking transport, climb the stairs instead of taking the elevator.
Squats
In a standing position, legs slightly apart, this exercise consists of flexing your legs and then returning to your initial position toshape your glutes. Inspiration occurs during flexion, exhalation during ascent.
❯ Make 3 sets of 20 flexions, each spaced by 1 minute of rest.
Front slots
In order to perform this exercise to work your glutes, take a broom. Place it behind your head, at shoulder level. Legs slightly apart, bring one leg forward, bend your knees while inhaling then return to your initial position while exhaling.
❯ Do 3 sets of 20 squats for each leg and space them with 1 minute of rest
Bulgarian squats
Halfway between the lunge and the squat, this exercise allows you to work your glutesvery effectively. Raise one leg on a bench and bend the other as you exhale. Return to the initial position while inhaling.
❯ Do 3 sets of 20 squats for each leg and space the sets with 1 minute of rest
Les Donkey Kicks
It’s about working on hip extension to shape your glutestag. Get on all fours. Unfold one leg while exhaling then bring it back to the initial position.
A variation consists of reproducing this exercise standing up. Place your hands on the back of a chair. Legs slightly apart, raise one leg back while exhaling. Return to the initial position while inhaling.
❯ Do 3 sets of 20 squats for each leg. Space the series with 1 minute of rest
The Hip Thrusts
This exercise to strengthen your buttocksconsists of raising your pelvis. Lie on your back, legs bent, feet and hands flat. Raise the pelvis as high as possible while exhaling and return to the initial position while inhaling. Your glutes should just graze the ground.
Vary the exercise by bending one leg and resting the calf of the other leg on the bent one.
❯ Do 3 sets of 20 squats with 1 minute rest between them
Each session must be followed by a rest period. Sculpting your butt takestime and perseverance. By practicing these exercises regularly and adopting a good diet, you will quickly enjoy the results of your efforts.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.