How to lift your buttocks in a short time

The body changes as the years go by, but I guarantee that if you carry out this exercise routine at least 3 times a week, you will be lifting your buttocks again in no time.

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The gluteus muscles are divided into: gluteus maximus (top), gluteus medius, and gluteus minimus (where the gluteal curve ends).

In this article we show you some exercises that will help you lift your buttocks in a short time.

Constant hydration

Water is very important to achieve nice and shapely buttocks.

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For this reason you should consume a lot of water before, during and after your exercise routine.

Take strides

Strides are big steps, as big as you can get, and they’re not just beneficial for building your rear, but your entire body.

You must be careful when doing them, since the knees should never advance or exceed the feet, or it could be harmful to your knees.

Do squats

To do squats correctly you must stand up and put yourself in a position where your legs are slightly open, it is best that they are at shoulder height.

fitness female doing squat exercise
brunette muscular woman doing squats isolated on black background

When you have achieved the position, you should crouch down until your legs are parallel to the floor and go back up and start doing this movement repeatedly.


You just need to put your feet shoulder-width apart and lift a weight off the floor.

With both hands, you must lift the weight with your back completely straight, so that the exercise can work properly.


adult woman training legs doing squat and jumping

They are ideal for lifting the buttocks in a short time.

Stand up and take small jumps as if you were doing a small squat. Repeat 30/50 times.


You just need to go up and down stairs at a fast speed. The ideal to start is to do 15 to 20 times.

Lift knees

Just like jumping jacks, in this exercise you have to lift both knees at the same time. Do it quickly for greater effectiveness.

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