Having curved, firm and tonic buttocks is not an unattainable goal! Indeed, few people know that a single movement, simple in appearance, can transform your results in a very rapid way.
At a time when social networks are full of videos praising the merits of squats to tone the buttocks, a much less publicized exercise nevertheless draws its well. According to many professionals, this is one of the most effective movements to obtain a muscular and curved butt.
This exercise deeply targets the gluteal muscles, but it also improves balance and strengthens the legs. It combines intensity, amplitude and muscle insulation, making it a formidable weapon to increase the volume of the buttocks. It has also been recommended by a woman physiotherapist and osteopath, known on Instagram under the pseudo @Sabsanté. One of the great advantages of this movement is its accessibility. It can be practiced at home, without any particular equipment. A simple chair is enough to start. The ideal is to integrate it twice a week into a targeted routine on the lower body. Three to four series of 6 to 12 repetitions per leg is enough to observe results, including a more marked curve and better tone. “To find your number of rehearsals focus on the fact that it must heat but continue to be doable”, advises the specialist.
Also called Bulgarian slots, the slots on the chair consist in making a front slit, a foot placed at the back on a raised support like a chair, a bench or a box. This unilateral movement has a double advantage: it strengthens the posterior chain while improving balance and mobility. Standing, back to the chair, put the left foot on the chair and bend the right knee. The back is straight, and the body weight is spread over the two supports. Inspire downhill and exhale go up. There are many people who report a notable transformation after just a few weeks. Provided, of course, to maintain regularity and good execution of the movement.
Far from being reserved for athletes or fitness influencers, this exercise therefore benefits from being democratized. Simple and adapted to all levels, the slit on the chair is now established as the flagship movement to sculpt a firm and bulky buttress.
