5 Exercises to Round, Tone, and Lift Your Butt
According to experts, the gluteal muscles can even grow faster than other muscles, if they are exercised correctly.
According to a study published by the National Institute of Health of the United States, the gluteal muscles are divided into : gluteus maximus ( upper ), gluteus medius and gluteus minimus ( where the curvature of the gluteus ends ).
Some exercises work all muscles, but others are very specific. Therefore, it is very important to do a complete training, because otherwise you will not see the results you expect.
In this article we show you some exercises to round, tone and lift your butt if you are 40 years old.
1- Donkey kick
- Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and bring your shoulder blades down and back.
- Inhale.
- Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
- Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 repetitions on the same side before repeating the rest on the other side.
2- Squat with punch
- Start standing with your feet slightly shoulder-width apart and your arms at your sides.
- Squat down, making sure your chest is up, glutes back, and knees out.
- Return to the starting position, and when your legs are extended, throw a one arm punch.
- Return to a squat, come up again and when you are straight throw a punch with the other arm.
Repeat this exercise 20 times for 3 sets.
3- Split Bulgarian lunge
- Get into a split stance with your right foot forward and your left foot raised on a bench behind you.
- Hold a dumbbell in each hand with your elbows close to your body.
- Inhale and lower your left knee (back knee) toward the ground while keeping your torso upright.
- Exhale and push your right foot (front foot) toward the ground to return to the starting position.
Complete 10 repetitions and then switch legs. Complete three sets with each leg.
4- Hydrant
- Start on all fours with your knees just below your hips and your hands just below your shoulders.
- Keep your back and neck straight and look straight ahead.
- Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
- When you finish, repeat the exercise on the opposite side.
Do 12 reps on each side.
5- Glute Bridges
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
- Pause when you’re in that position, then slowly lower your body back to the ground.
Do 2 sets of 12 seconds.
