Do you spend a lot of time sitting? Does everything you eat accumulate in your butt? Do you notice that you have it more fallen? Are you lazy to exercise? It may be that with the stress of daily life it is difficult for you to find a moment to dedicate to your butt and you have abandoned it more than necessary. However, the more time passes and our habits get worse, the more difficult it is to remedy and the greater the concern. If you want firm, toned and attractive buttocks, you must begin to design a good exercise routine. to help you with it from Brooklyn Fitboxing They propose eight very easy, very effective exercises that you can do anywhere. The 10 routine to change the look of your butt in a very short time. You will not be lazy to do them because you will also follow them on video!
But remember, perseverance and dedication are the keys to getting a buttock of 10. So step by step try to put these easy but effective exercises as a priority in your day to day, you know the key is “work smarter, not harder”. So the more regular your exercise routine is, the better results you can get. It is useless to spend an afternoon on it and not resume for a week or a month.
8 easy and effective exercises for glutes
This is the routine eight exercises that Efthalia Tsimkas has designed for us, Brooklyn Fitboxing Master Trainer. He shows them to us in eight videos so that you are not lazy to do them.
1.Back Split + Extension
As the Brooklyn Fitboxing trainer points out, “when performing this movement it is very important that you lower yourself gently, bringing your knee towards the ground but without touching it, that you get up with “explosiveness” activating the gluteus in the leg extension, and that you maintain the upper body upright, straight and in balance”.
repetitions. Perform 3 sets of 10 repetitions and rest 15” between each set.
2.Bridge extended leg
How is it done? “It activates the glutes in the hip lift while we raise one leg keeping it extended”, explains Efthalia Tsimkas.
repetitions. Perform 3 sets of 8 reps and rest 15” between sets.
3. Inverted bridge plank
“This is an exercise focused mainly on working our glutes and posterior chain”, says the trainer. How is it done? “Keep your arms extended, toes pointing toward your heels, and lift your hips by squeezing your glutes hard at the end of the movement,” she explains.
repetitions. 3 series of 15 repetitions with 20” rest between series.
4.Bridge Heels
Exercise focused on activating glutes and hamstrings. “Add a load on top of your abdomen that intensifies the work. Take off the sole of the foot from the ground and support only heels, from this position raise the hips by contracting the buttocks. It goes up explosively and comes down with control”, says the expert.
repetitions. 3 series of 15/20 repetitions with 20” rest between series.
5. Side plank extension
“To do this exercise, place yourself in a side plank position with two points of support, elbow aligned with the knee and keep your hips elevated from the ground, activating the gluteus medius. Perform a kicking movement, keeping the leg extended”, explains Efthalia Tsimkas.
repetitions. 3 series of 10 repetitions with 20” rest between series.
6. Gluteus medius kick
Keep your weight centered with a strong activation of the abdomen and keep the arms extended with a feeling of rejecting the floor, raise one knee laterally and perform a leg extension, without dropping your knee. With this exercise you not only work the gluteus strongly, but also the abdomen and core.
repetitions. Perform 3 sets of 10 repetitions on each side.
7. Isometric sumo rebounds
“A classic with which, in addition to activating the glutes, we also work the quadriceps,” says the expert. When performing the movement, slightly pull your knees out. Slightly open the tips of the feet will facilitate the journey. Observe that your sole of the foot remains in contact with the ground, without taking off the toes or heels, and that your weight is centered, keeping your back straight and your chest open. If you want more intensity add load.
repetitions. Perform 3 sets of 15/20 repetitions with 30” rest between sets.
8. Squat feet together
As the expert explains, “this is an exercise with a large core activation component that allows you to maintain stability and balance in the execution, in addition to activating quadriceps, glutes, and adductors.” How is it done? Keep your feet together throughout the course (this squat requires good ankle mobility) and, as you rise, maintain activation of the glutes and adductors.
repetitions. Perform 3 sets of 15/20 repetitions with 30” rest between sets.
