Some toned buttocks They are not built overnight. Train, rest and maintain a healthy eating and high in protein are some of the secrets kept by people involved in the fitness world.
According to a report from specialized site Full Muscle, the key to getting the most out of your workout is planning a routine and considering the variables to work the muscle group. Also, it is required discipline, perseverance and patienceas the results are not displayed immediately.
Here are some exercise ideas for those who want to increase the size of their buttocks and have them more toned, although there may be variations in intensity and weight depending on each person.
Furthermore, it is important to clarify that these suggestions should not replace personal consultations with qualified specialists, as the exercises are not always suitable for everyone.
Exercises to tone the buttocks
- glute bridge
- hip strike of the barbell
- Glute bridge with bar
- Hip thrust with one leg
- Raised glute bridge
It is recommended after warming up, start with 2 or 3 of these exercises in your routine and repeat 4 sets of 5 to 20 repetitions. The weight will vary depending on the strength of the person.
Then add 2-3 of the following exercises and repeat four sets of 10-30 reps:
- Seated bench abduction
- Standing pulley abductions
- Quadruped hip abduction
- Lateral hip raise
- donkey kick
It is recommended to repeat the routine twice a week with breaks in between and alternate with other muscle groups.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.