The Best Exercises For Perfect Glutes
Who wouldn’t like to have perfect buttocks like those of models, actresses or celebrities? Especially when summer is coming, we try to do everything possible to show off a B-side worthy of admiration (and yes, even a little envy).
For this reason, in our article today we list the best exercises to have perfect buttocks . Start training now!
How to have perfect buttocks
Did you know that the glutes are the largest muscle in the body? This is why they need a lot of exercise.
To get perfect buttocks, you need to train at least 3 times a week for at least 15 minutes every day.
By following an exercise program for a month, together with a healthy and balanced diet, you will get really satisfying results.
Let’s see some of the best exercises you can do for your glutes.
Squat
Squats are the quintessential exercise if you want to get perfect glutes. There are different types, but it’s always best to start with the simplest ones.
- Stand up and spread your legs, taking your shoulder width as a reference, and then flex your knees, bringing your buttocks down to the floor. Remember to keep your back straight.
- If you find it difficult to keep your balance, you can extend your arms forward or to the sides of your body.
- Do a series of 10 repetitions. After a week, you can increase the reps to 20 and after a month you can add some weights.
Plank with leg lift
This is another excellent exercise that will help you strengthen the muscles of the buttocks, thighs and legs. Take the plank position, with your hands and, if you want, also with your knees, resting on the floor and always keeping your abdomen taut.
- Raise your right leg as if you were kicking the ceiling. The sole of the foot must remain parallel to the floor.
- Maintain this position for a few seconds and then return to the original position, but without resting your knee on the ground.
- Do a set of 9 reps before switching legs.
- After a week, increase to 20 reps per leg and after 30 days you can add weights, attaching them to your calves.
Another version of the same exercise involves standing, leaning against the back of a chair or table. Raise one leg, keeping it as straight as possible, and hold the position for a few seconds.
When lowering your leg, squeeze your buttocks. Alternate the right and left leg, until you complete a total of 20 repetitions (to be increased first to 30 and then to 40).
Lunges for perfect glutes
It is important to keep your back straight at all times and not to bend your knees beyond the imaginary line on the toe. This exercise is very simple.
- Stand with your legs together and then step forward with your right foot, bending the knee as you lower your torso. Hold the position for a few seconds and return to an upright position.
- After that, switch legs and complete a total of 20 repetitions.
- After a week, increase the number of repetitions to a total of 40 push-ups (20 per leg) and then add small weights to hold.
Bridge
While this exercise is mostly used to define the abdominals, it is also great for strengthening the thigh and glute muscles.
- Lie on your stomach, on a mat or on the floor.
- Rest the soles of your feet and palms on the floor.
- Raise your pelvis as high as you can (as if it were touching the ceiling). Maintain the position and then rest.
- Start with a set of 15 reps and then work your way up to 25.
- After three weeks, you should already be able to add weight by placing it on your stomach.
Cross squat
Begin by standing up and keeping your feet together.
- Bend slightly, pushing your hips back and keeping your back as straight as possible and your abs tight.
- Open the right leg towards the ribs (as much as you can) and then cross it behind the left leg.
- Then, open your left leg and cross it behind the right one.
- Once you understand how the exercise works, you can add small jumps every time you switch legs. Make a set of 20.
Jumping Jacks
- Begin by standing upright, with your arms attached along your body.
- Take a leap and, at the same time, open your legs and arms, up to bring them over your head and clap your hands.
- Return to the starting position and do 9 repetitions.
There is no need to jump very high, you can start by simply opening your legs and just taking your feet off the ground. The idea is to increase the number of repetitions and the speed.
Side squats for perfect glutes
To do this exercise, you need a little practice and balance, but it gets pretty easy once you do a few sets.
- Start by standing with your legs together.
- Step sideways with your right foot, push your hips back and bend your knee. In this way, the left leg should be well stretched.
- Return to the starting position and repeat with the other leg.
Mountain climbers
To do this exercise, imagine you are climbing a mountain, but in a horizontal position.
- Place your palms on the floor and stretch your legs, as if you were doing push-ups.
- This exercise consists of movements similar to those that climbers do, only we will do them on the floor.
- Basically, you have to bend the right knee until it is close to the abdominals, while the right foot moves forward, touching the floor.
- Return to the original position and repeat the exercise with the left leg.
Heel lift
This is an exercise that is used to work the muscles of the whole leg, but especially the buttocks.
- Just stand up, with your arms relaxed along your body, and then stand on tiptoe.
- Hold this position for a few seconds and then lower your heels back down.
- Do at least 20 repetitions.
- To keep your balance easier, you can help yourself by holding on to a wall, a bar, or a chair.
- Lifting your heels will help you say goodbye to flaccidity.
