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Title : 5 Effective Exercises buttocks build, improve your posture and burn fat
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5 Effective Exercises buttocks build, improve your posture and burn fat

People who lead sedentary lifestyles often have problems with their buttocks as they may be stunted and pain . These muscles actually play an essential role in optimizing leg strength, stabilize the pelvis, and support the spine .

Therefore, strengthening significantly improve posture and increase your body strength. By strengthening your glutes, you will be able to perform high intensity activities and exercises , and it will also be very useful for various sports and running.

Furthermore, the strengthened buttocks prevent injuries. Not only will your body will be strong, be firm buttocks. You can get all these benefits in just 15 minutes of your time, a couple of days a week.

The following 5 exercises are the best to help build the gluteus minimus, gluteus medius and gluteus maximus.

Bridge 1.Weighted

Start in a lying position, with knees bent and planted firmly on the ground feet. Feet should be in a position parallel to the knees, a little more than hip width.

Then, place a light weight on your hips and lift them off the ground, while tightening your abs, thighs and buttocks. If you are a beginner, try it without the dumbbell at first. Then down to the initial position, while the hips are still slightly above the ground. Repeat this 15 times in 3 sets.

2.Lunges

Start in a standing position, with legs at hip width. Then, step forward with one leg and bend the knee to 90 degrees, and hold for 5 seconds. Return to the starting position and repeat this with the other leg. You must perform 3 sets of 10-20 reps.

3. Pulse squatting

Your legs should be in the width of the hips and toes is externalized. In a standing position, arms should be in front of your body. Tighten your abs and glutes as squats down, with your back straight and your knees aligned with your toes.

remain in this position, all leaves with the buttock, and lower and you pull it. Repeat 15 times and return to the starting position. You should do 3 sets of 15 repetitions. Use dumbbells to intensify the exercise.

4.Donkey setbacks

really should start lying on his stomach, knees and hands on the shoulder and hip width. Lift the leg toward the ceiling, so it is just above the butt while tightening the abdominal muscles and buttocks.

should not lift higher than the torso in order to avoid injury to the spine. Keep a bit in this position and then return the knee to the ground, but do not let it touch the ground.

Repeat 15 times with both legs, divided into 3 groups. In order to intensify the exercise, you should strap on ankle weights.

5.Fire hidrante

You start in the same position as in the previous year, but the right leg should be open to one side so that your hip opens and the right thigh is parallel to the ground.

without touching the ground, the knee should return to the starting position. Repeat this exercise 3 sets of 16 repetitions.

Source / reference: www.fhfn.org
Other sources include links in the article FHFN: dailyhealthpost.com - Original Source Article

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