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Title : 5 Effective Exercises buttocks accumulate, increase your posture and burn fat!
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5 Effective Exercises buttocks accumulate, increase your posture and burn fat!

Sitting all the time can leave their atrophied buttocks and pain.

is essential not to ignore these muscles, because they play a vital role in making the most of the strength in your legs, supporting the spine and hips support.

Basically, simply by increasing the buttocks to improve your posture, which is beneficial to the operation of high-intensity sports, and more.

Developing your buttocks also helps prevent injury at the end of the road. All you need is 15 minutes several times a week to get your firm and strong back!

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

1. weighted Bridge

Start in a lying position, with knees bent and feet planted firmly on the ground. Feet should be in a position parallel to the knees, a little more than hip width. Then place a light dumbbell in the hips and lift them off the ground, while tightening your abs, thighs and buttocks. If you are a beginner, without trying cufflink at first. Here below the preliminary 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 it moves forward with one leg and bend the knee to 90 degrees, and hold for 5 seconds. Back to the preliminary position, and repeat this with the other leg. You have to 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 stay in front of your body. Tighten abs and glutes as squats down, with your back straight and your knees aligned with your toes.

remain in this position, all with the butt goodbye, and you lower and lift it. Repeat 15 times and return to the starting position. You need to do 3 sets of 15 repetitions. Use dumbbells to intensify the exercise.

4. Kicks Ass

You should, in fact, start lying on his stomach, knees and hands the width of the hip and shoulder separation. Lift the leg up to the ceiling, so it is just above the butt while tightening the abdominal muscles and buttocks.

Need help him up higher than the torso in order to avoid injury to the spine. Keep a bit in this position then return the knee to the ground, but not let it touch the ground.

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

5. fire hydrant

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

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

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