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Title : Strengthen the buttocks, improve your posture and burn fat with these 5 effective exercises
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Strengthen the buttocks, improve your posture and burn fat with these 5 effective exercises

sedentary lifestyle or attached desktop is almost always the main cause of poor posture. However, body posture not only depends on your spine and back muscles. Buttocks also play a role, since maximize leg strength, support the spine and stabilize the pelvis. When not used, become pain and atrophied.

If you spend long hours at your desk or in front of the television, the 5 exercises that we recommend here are extremely efficient in improving its position simply by strengthening the glutes .

All you need to do to get a firm and strong back is to perform exercises several times a week. You should not worry about lack of time, as it only takes about 15 minutes.

1. weighted Bridge

The weighted bridge is great training because it addresses several areas surrounding the rear. On the one hand, that isolates the glutes, strengthens the hips and pelvis, and helps shape a flat stomach. Since most of the load of this exercise is straight above the pelvis, the weighted bridge involves excessive extension of hip and core stability, which effectively strengthens its lower abs and cutting V region.

To make the weighted bridge are with your back on the floor, knees bent. Keep your feet firmly on the ground about hip width apart, parallel to the knees.

Put a light dumbbell lifting hips ground while tightening the buttocks, thighs and abs. If you are doing the exercise for the first time, leave the dumbbell out.

Keep hips slightly above the ground, down to the starting position.

Three sets of 15 repetitions are enough for a training session.

2. Lunges

This is another exercise that targets the hips, thighs and buttocks and best of all, it gives very good results. The good thing about Lance is that variations may be made. In fact, the position of your feet during exercise determines which muscle group you are targeting. For example, a large lunge targets your gluteus maximus, while a shorter lunge is more effective for the quadriceps, or front legs.

Start by standing with your back straight, legs wide hips.

Step forward with the right leg bending the knee at 90 ^{or angle} . Hold for 5 seconds and then revert to the starting position and repeat with the left leg.

If you want to increase the intensity of exercise and increase strength, using light weights.

Do 3 sets of 10-20 reps.

3. Pulse squatting

The pulse squat will do wonders for your back . It is very demanding, so it is important to support the exercise to the end.

Stand with the legs wide hips, toes outward and arms out in front of you.

Squat keeping the buttocks and abs tight. Keep your back straight and knees in line with your toes.

Raise and lower their fate as if it is bouncing, maintaining this position.

Rebound 15 times before it reverts to the initial position. Use dumbbells for a deeper stretch.

Do 3 sets of 15 repetitions.

4. donkey kicks

The kick donkey is one of the best exercises to start any workout glute-directed. The important thing to keep in mind with this exercise is to tighten the glutes at the top of the movement.

Stand on all fours, wide hips and knees hands shoulder-width apart.

Extend the leg toward the ceiling, keeping your glutes and abs tight. Your foot should be directly above your butt.

Hold while slowly turning his knee to the ground without touching it.

do 15 repetitions with each leg in 3 sets. If no more intensity, strap on ankle weights will.

5. Fire Hydrant

This is an incredible exercise that targets the glutes , thighs and abdomen.

take the same position as in donkey's kick, except for the opening leg to the side until her inner thigh is parallel to floor.

Take the knee to the starting position, but do not touch the ground.

Do 3 sets of 15 repetitions with each leg.

referencias:

http://www.fhfn.org/5-effective-exercises-will-build-glutes-improve-posture-burn-fat/

http://www.leanitup.com/uberexercise-smash-butt-core-weighted-glute-bridge/

http://www.livestrong.com/article/528606-lunges-for-a-rounder-butt/

http://www.bodybuilding.com/fun/how-jen-selter-built-her-booty.html

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