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Today we’re going to talk BOOTY. It's not that this subject is only of interest to girls, guys also want to have a small round buttocks, firm, pleasant to look 👀.
And to please everyone, I decided to present you some exercises to be performed quietly at home with or without equipment, and quickly; little tricks of daily life to continue to work your buttocks without having to put in a sports outfit.
But before that, let me recommend a few sports activities, which at first glance don't have a special vocation to muscle your buttocks, but yet do it very well.
In this non-exhaustive list, you find:
The 🏃♀️ running and hiking in the mountains: by practicing these sports you are thinking mainly about the benefits they bring to your cardio; however, know that they also have a significant importance in the tonicity of the buttocks
Jumping rope: you may feel like you’ll have time to catch a calf cramp before you feel anything on your buttocks, but not on your buttocks. Without realizing it, by doing a few minutes of skipping rope, you solicit your posterior
The 🛼 roller: right away, you don’t understand. It's an activity that seems playful, for all that, who said that muscling must be only suffering and difficulty ? The roller simply solicits the big buttocks, the one that gives this curvy effect that we are looking for so much
Some water sports: swimming, windsurfing, aquabiking, aquagym... are also part of the game. All these sports are mainly leg-engaging and by extension… the butt.
I could mention many other sports such as horseback riding 🏇, dancing, step and so on, but you will understand, there are a multitude of sports activities allowing you to work your little behind, without you focusing on it.
Now for the exercises you will have to do and redo if you really want to focus only on the bodybuilding of your butt (ah…yeah not top this one, I don’t know if I can afford to take it out like that, but after all, too late, it’s already there 🤷♀️).
Let me tell you something already. It would be a utopia to believe that you will be able to muscle your rear without working your quadricepts. If you want to achieve an effective sports session that will allow you to reach your goal quickly, you will always ask for your thighs 🦵. And anyway, the goal is certainly to have a buttock on fleek, but it’s also good to have a harmonious physique, oh, I say that I say nothing.
So I’m going to, offer you 4 small exs, to do, at least 3 times a week, if you want to get results quickly enough.
Key word here: efficiency, so already prepare your elastics and ankle weights, it will S.W.E.A.T.
So, let me introduce you :
Traditional squats: I am very sorry, but you will not escape. So of course, since a picture is worth a thousand words, I’ll let you take a look at a few videos that you’ll find quite easily, to see how to do a good series of squats. And I’d rather tell you right now, we’re not just going to the basic squats, just the body weight, blah, blah. ❌ No not here. The key word was what ? Yes, yes, we said efficiency. So quickly grab your little rubber band, your ankle weights, and let’s go to jump squats, 4 sets of 20 reps should be fine
The hip thrust: too often forgotten and yet so effective. The best way to do this is to start with your shoulders on a bench (or at least anything who can lokks like a bench at home) and put a weight on your lower abdomen. (Again, I know you don’t necessarily have any weight discs at your disposal, but you could fill a backpack 🎒 or grab a pack of water, so that would be great. Be careful when doing this exercise to really strain your heels, so they crush the ground well. Here again 4 sets of 20 repetitions and we're good
The lunge (i don't know if that's the right word in english ) : to you the tapered legs and the tonic butt with this exercise. Still for the sake of efficiency, I would advise you to take the same backpack as the one mentioned above, to place it on your shoulders, firmly pressed against your neck, and to start your series. You can opt for walked lunges, but since I suppose that not everyone resides in a castle, the «motionless» lunges will do very well in terms of efficiency. For this exs, 3 sets of 15 repetitions (per leg) will suffice.
The donkey 🐵 kick: but what is that ? Simply the four-legged exercice that you do on a carpet, and that requires you to raise your leg until it's aligned with your back, with your heel pointed towards the sky. This is kind of the exercise we think about right away (maybe after the squats) when we decide to muscle our butt. Be careful during the execution, not to dig your back, keep it straight, and remember to catch your ankle weights if you have left them until then. As in the previous exercise, 3 sets of 15 repetitions for each leg, that’s good.
Last little precision, between each series, think about making pauses not exceeding 45 seconds.
We're almost at the end of this article. But I obviously can’t let you go without sharing with you, the practical tips that will do good to your ball (and it’s especially that I announced them at the beginning of the article, so it would be a shame not to keep his word).
Here are the tips:
Take the stairs instead of the elevator: and if you can do it on tiptoe it’s even better
Contract and then loosen your glutes regularly: at any time during the day, whether you are sitting or standing
Don’t forget the little stream of cold water 🚿 at the end of your shower: it’s well known that cold improves blood circulation and makes skin more toned
Pay attention to your diet 🥗 you can never repeat it enough, but it all starts on the plate, so not too fat, too sweet or too salty.
All right, joke’s over, get to work now 💥!