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Here is the most effective squat exercise to get firm glutes in no time

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With the arrival of summer we try to get back in shape as soon as possible. In a previous article we gave indications on a “critical” area such as the inner thighs. Today, however, we would like to dedicate ourselves to the so-called “side B”. Well here is the most effective exercise of the squats to have firm buttocks in no time.

I study

Only a few experts know that the American journal National Library of Medicine has published the results of a study on the effectiveness of a gymnastic movement called “hip trust”, in Italian “hip thrust”. The study finds that the movement is so effective for the tone of the buttocks as the greater weight is concentrated on the muscles in the area. Therefore it forces us to a targeted work that allows to obtain exceptional results with surprising speed.

What is hip trust

To perform this exercise we need a bench press and a barbell with weights. First we rest our back flat on the bench. The feet must be placed on the ground perpendicular below the knees. Then we place the barbell with the weights on the hips. The exercise consists of slowly lifting the pelvis until it forms an arch. We therefore remain in maximum extension for a couple of seconds, then we return to the initial position. Movements must be performed slowly and breathing must remain constant.

Without tools in a lighter mode

For starters here is a tool-less and lighter version that still gives excellent results. So we rest our back on the ground and our feet on a raised floor. The knees will be sore and the arms along the torso. We slowly raise the pelvis by contracting the muscles. Then we raise one leg to 90 ° at a time, alternating them. Once we have become familiar with this exercise we can intensify it by placing weights, even artisanal ones, at the ankles.

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This mainly tones the gluteus maximus and gluteus medius. However, the quadriceps and hamstrings are also stressed. We will appear very ready for the costume fitting, but also for a walk in the mountains.

This exercise can be included in a specific routine for the buttocks in which squats, pushes, quadrupedal exercises and planks with leg raises can also be added.

We just have to get to work. So here is the most effective exercise of squats to have firm buttocks in no time.

Deepening

Only a few experts know that walking in this way burns 40% more calories

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