One of the good resolutions of September concerns sport and physical activity in general. At the end of the summer we all feel motivated to start following – and hopefully maintain over time – good and healthy habits.
September is the month when gyms have a high number of registrations. However, not everyone likes to go to this kind of structures. In this particular historical period, then, we must not forget that there are strict protocols to be respected. To access a sports center it is first of all necessary to have the Green Pass. And many people, for various reasons, don’t have it. However, this is not a good excuse not to train. Several times, in fact, we have given very useful tips for training at home.
Today we will focus on the glutes. It is everyone’s dream to have “Brazilian-style” marble buttocks. With a little effort and the right exercises, we can achieve good results.
For tall and firm buttocks, here are 3 really effective exercises to do comfortably even at home
Let’s start with a very common but not ineffective exercise, the Donkey Kick. Starting position on all fours. Keeping the leg bent, lift the heel up and lower.
The movement must start from the buttocks. So be careful not to arch your back.
Perform at least 15 reps per leg for 3 total sets.
To intensify the work, wear anklets or place an elastic band around the knees.
We can also do this exercise in “pulse” mode, shortening the movement of the leg and increasing the pace of the repetitions.
Knell & Stand
Seemingly simple and trivial, this exercise, in addition to working the buttocks, also improves the sense of balance and keeps the heart rate high.
Starting position: kneel on the ground. Take a step forward so that you are kneeling on only one leg. Pressing the heel of the front leg to the ground, and keeping the entire abdominal band well contracted, straighten the other leg and reach a standing position. Get back to your knees and repeat alternately for at least 10 times per leg.
It may seem obvious, but it is always good to be clear: during the execution you should not help yourself by resting your hands on the ground.
To intensify the effort and work a lot especially at the cardiovascular level, it is possible to increase the pace but always paying attention to correct execution.
Lateral squat walk
We end with a dynamic exercise. In the squat position, perform a side walk first on one side and then on the other. We can do one step at a time, or sequences of 2, 3 or 4 steps per side.
Run for at least 45 consecutive seconds.
To intensify the effort, tie the knees with an elastic band.
To increase your heart rate, increase your step speed. In this sense, a very effective and fun help can be to perform the exercise to the rhythm of music. Maybe being inspired by the catchphrases that accompanied our summer.
So, for tall and firm buttocks, here are 3 really effective exercises to do comfortably even at home.
To get results, perform the circuit at least 3 times a week, alternating it with other types of training, such as this very useful circuit focused on the abdominals.