The best exercises to build lucile muscle Woodward

Do you want to build and redesign your buttocks? I share with you 5 super effective exercises to quickly reach your goal.

With the belly, the buttocks are the area of the body you are talking about most often. You regularly ask me for advice to eliminate the panties of your horses and to show more fat buttocks. Good news: it is possible to sculpt and harmonize your buttocks with sport, but for this, you have to repeat the right exercises !!!

The buttocks: a privileged storage area

Like belly and thighs, buttocks are a privileged storage area. For that? Because female hormones (estrogen and progesterone) promote the accumulation of fats between size and knees.

While some women tend to do it stomachOthers have a predisposition to archive the hips and buttocks. Result Horse trousersA small turn under the buttocks or an orange skin effect.

A lot of things that complete us and that sometimes we find difficult to accept. I know what I’m talking about, because my “target area” for me … are the buttocks! This is how, I have to work in this area twice more to get results in this place.

The most powerful muscle in the human body

But beyond the aesthetic aspect, the buttocks are above all a muscle group. It consists of 3 muscles: large buttocks, buttocks and buttocks.

The great buttock is the most powerful muscle of the human body. It plays an essential role in stabilizing the pelvis, the anchor extension and the internal rotation of the thigh. Translation: it is partly thanks to him that you can get up, walk, run, climb, jump … only that !!

By strengthening this area, we therefore improve its posture, we protect ourselves from joint disorders, from back pain and we make sure we are able to practice sports for many other years !! In short, it’s not just a matter of aesthetics, it’s really a daily combination! Depending on the program, you can lose the buttocks by removing fat and toning it. Or take the buttocks with the aim of increasing the muscle volume of this area. It will depend on where you go and what you want.

5 exercises for muscle effectively its buttocks

Sport can help you get results on your buttocks, especially thanks to very targeted exercises. But also, ideally with loads to intensify the exercise and work even more. Here are some of my special Fetish Glutei exercises:

1. Balance on 1 leg

No, I won’t tell you about squats to develop your buttocks. Because the squats develop the quadriceps mainly and all the more when you don’t have enough buttocks: the body will load the front of the thighs even more to perform the squats rather than the buttocks.

On the other hand, the exercises in balance out of 1 leg works intensely the buttocks in the stabilization of the pelvis and the leg. It is soft and there are many ways to vary in progress of balance.

The location:

• The tense leg, stretched out, a slightly flexed left leg walked away from the ground.
• The straight bust inspires and stretches your body and the left leg parallel to the ground, while the right leg remains well tense, immobile. Then go back in an erect position – always on a right leg without resting the left foot on the ground.
• Repeat 15-20 times in a row on the same leg. Expiring and going up with a block without leaning the left foot.
• You can add weights in your hands or a jump on a right leg that climbs to increase the difficulty of the exercise.
• Take a few steps to relax the right ankle and start again from the left leg.

2.

Near the squats but a little more technical, the lifting of the earth is a very complete movement that urges the buttocks, but also the muscles of the legs, back, arms or even belly. Traditionally, this exercise requires a bodybuilding bar but you can perform it completely with dumbbells or body weight.

The location:

• Just the back straight and brought the abdominals, exhale and lightly flex the knees to go down vertically, pushing the buttocks backwards.
• Go up, inspire and peel the floor package pushing the legs and keeping the arms stretched out.

3. Hip elevation

The elevation of the hips is one of the easiest exercises to perform. It is ideal for working buttocks and lenses. You can intensify your training by wrapping an elastic band around the thighs, just above the knees.

Position :

• Lie on the back, flex your knees and place your feet in the width of the pelvis. Your arms should have been lying along your body.
• He exhales by pushing his hips into the sky, well counterpoint buttocks and abdominals. The hips should be aligned with the knees and shoulders.
• Inspire by bringing the buttocks to the ground without touching them.

4. Kick Donkey

Asino kick is a movement that mainly affects the Grand Grosary. For Add resistanceYou can use an elastic, to be placed above the knee and on the back of the opposite thigh.

The location:

• In the quadruped position, place the hands on the shoulders and knees on the sides. Keep your back straight and contrast your abs.
• Exhale while lifting a leg. You have to push the heel towards the ceiling, the stretch of stretching. The thigh must form an angle of 90 ° and be aligned with the back.
• During the climb, he remembers to bring out the buttocks. Then inspire by laying the knee under the hip without putting it on the ground.

5. The legs beat on the side

This exercise allows you to strengthen kidnappings, as well as small and medium buttocks. There are different variations: it is possible to keep the position in Isometry (stay without moving for a few seconds), make more or less large rims with the foot or, bring you elastic (attached between the two ankles) to add tension and work the small and medium buttocks with even more intensity.

The location:

• Lying on the left side with the elongated right leg and the left folded slightly for the balance, the left elbow under the shoulder.
• Exhale the right leg by climbing and keeping the foot very fleeting forward.
• Then inspire by returning down and repeat the movement.

How many times a week to have results?

To get the first results, I recommend that you perform 15-20 repetitions of each movement. If you feel the need, take a 30 second break between each exercise. Repeat this sequence from 1 to 2 times a week according to your level, completing a greater strengthening of global muscles (total body), as well as sport cardio To make your heart work.

Also remember that to obtain steel buttocks, the combination is always the same: Reinforcement + cardio + lengthening + balanced diet ! And yes, one does not go without the other. So pay attention to your dish to get results!

Here, you have everything you need to sculpt the concrete buttocks! With motivation and regularity, the results will arrive quickly !!