Shaping your butt at home is entirely possible thanks to this ultra-effective and very easy exercise.
The glutes are a difficult area to strengthen. The reason is simple: few exercises require it alone. In addition, it is made up of three muscles – the gluteus maximus, medius and minimus – which the movements do not all mobilize in the same way. However, lower body power is essential to maintain balance and stability, thus limiting the risk of falls and injuries. “It can also promote mobility, which allows us to stay active on a daily basis.“, explains sports coach Paulina Składanowska to the media Woman and Home. Bonus: toned glutes can also help prevent or alleviate lower back pain.
Beyond the obvious health benefits, who would refuse a rounded butt? So here’s an exercise that targets the butt, and it’s excellent for people with knee pain since it doesn’t stress the joints. The little extra? It is easy, and can be done very well at home. Follow the leader ! This is actually one of the most effective movements for training the butt. What you need: comfortable clothing and a sports mat. To perform the glute bridge, nothing could be simpler: lie on your back, bend your knees, and bring your heels closer to your buttocks. Raise your pelvis as high as possible without arching your back, and contract the muscles. Stay in the air for two seconds before lowering the pelvis without ever touching the ground in order to remain in tension, and start again.
Do 3 to 4 sets of 8 to 12 repetitions. The glute bridge strengthens the gluteus maximus, the largest and most important for strengthening the rest of the posterior chain.
For even more results, add a weight on the hips, or a resistance band above the knees. You can also do it on one leg, then the other. And above all, get ready to see your behind change!
