By healthiergang writer Caterina Noto, graduated in Biology and former competitive swimmer.
How to have a nice butt
The buttock it's a muscle, but unfortunately it is very prone, especially in us women, to the accumulation of excess fat that is deposited very easily in this part of the body. And as if that weren't enough, we also add the stagnation of liquids that form water retention and cellulite!
As for all other areas, as there is no localized weight loss, to lose excess fat and tone muscles you need to follow a healthy diet, clean and controlled by taking the right amount of calories and macro nutrients, supplementing them if necessary.
But since localized weight loss doesn't exist, it doesn't even exist a miracle diet able to make us get the physique of our dreams, it also takes training.
Below I will list a number of quick and easy exercises to enrich your daily workouts, which you can do at home or in the gym, every other day with a minimum of 4 times a week, I will also recommend the repetitions and the series to be performed but of course, it depends on your training level, you can also increase them, but do not decrease them. Don't cheat!
# 1 Back Kicks
For this exercise the ideal would be to practice it at the barre, but replacing it with a high enough chair and placing it in front of you at a distance equal to an outstretched arm, you can do the exercise safely.
With feet together, keep both hands on the top of the chair for balance. Lean forward slightly and swing your leg backward, lifting it as high as possible and keeping the knee straight but not locked.
Always contract your glutes and be careful to keep your hips parallel to the chair, do not open them outwards while kicking backwards, try to control the movement. After lifting, return to the starting position.
I recommend a repetition of 20 on each side.
#2 Squat Pulse
Get in "squat" position but with the legs slightly apart from the shoulders and the toes pointing outwards. Looking straight ahead, do the squat by bending your knees and hips.
Always keep abdominals contracted and back straight. Remain in the squat position and spring up and down until after each spring you are about 15 cm from the ground. To maintain balance, you can keep your arms straight forward and make sure you do not cross the line of the feet with the knees when doing the push-up.
Perform 15 pulses before standing up, try to stay in the squat position until the end, do not stand up until you are finished.
Repeat the pulsations 15 times and the entire set of exercises 3 times.
#3 Squat Kick
Always in the squat position, with the legs wider than the shoulders, and the tips of the toes pointing outwards and the arms extended forward. Keep your arms straight in front of you, lowering yourself into a squat position until your butt is below leg height.
Make sure your knees don't go beyond your toes as you squat. If your knees are beyond your toes, extend the position slightly. Next, come back to your feet and as you rise, lift your left leg to the side as much as possible.
Lower the leg again while controlling the movement as you return to the starting position.
To increase the difficulty you can use a small weight.
Do a repetition of 15 on each side. Performing the exercise 3 times.
#4 Bridge to Earth
Lie on the floor on your stomach and keep your back flat on the ground and your arms stretched out at your sides. Bend your knees with your feet flat on the ground and your legs apart parallel to your hips.
Keep your buttocks tight and lift your pelvis while keeping your upper back, shoulders, arms and head flat on the floor. Press down with your feet, hold the position for a few seconds and slowly lower yourself back to the starting position.
To increase the difficulty you can hold a small weight on the abdomen.
Do a 20 repetition 3 times.
# 5 Donkey kicks
On all fours, with hands parallel to shoulders and knees to hips. Keeping the right foot flexed and the leg bent, raise the right leg and push with the heel until the foot reaches above the butt.
Listen to me always keep the buttocks contracted to make them work at their best and slowly return to the starting position, not resting your knee on the floor.
Do a 15 repetition and then switch legs.
# 6 Fire hydrant
Always on all fours, with hands shoulder-width apart and the knees of the hips. Keeping the right foot flexed and the leg bent, open the leg to the side until the inside of the thigh is parallel to the floor. contract your buttocks and abdominals and slowly return to the starting position by only lightly touching the floor with your knee.
Do a repetition of 15 and then switch sides.
To increase the intensity you can use anklets.
Avoid doing the exercises too quickly, it is of no use, and NEVER forget it stretching!
