To have firm and defined glutes, the main thing we have to do is exercise. It must be made clear that we will not be able to achieve our goal in glute training if they are not consistent with the training we give the rest of our body. For this reason, we must treat each muscle as a whole and train the rest of the muscles in our body with the same efficiency, being able to put more emphasis on a single muscle or muscle group if we want to achieve any objective that we set ourselves.
Training the glutes exclusively, leaving the core and the legs in the background is an error that will only lead us to failure, we will notice how time passes and our glutes and training routine stagnate and we get nothing, or very few results . The gluteus is like any other muscle in the body, which with the indicated exercise can be shaped, raised and firmed, since, by firming a muscle with resistance, the result is its toning and firmness. If you complement it with adequate nutrition, rich in protein and low in fat, you can have incredible results.
We propose 6 infallible exercises to get perfect glutes:
1) Classic Squats: Squats have been crowned the absolute queens for strengthening and toning the legs and increasing and shaping the glutes. How to do it: Standing with your back straight, your abdomen contracted, and your knees slightly bent, spread your legs approximately shoulder-width apart. You can raise your arms to gain stability. Lower your hips to the level of your knees, pause slightly, and return to the starting position. Try not to let your knees exceed the balls of your feet excessively or slightly exceed the tips of your feet.
2) Deadlift. The deadlift with weights, barbell (or dumbbell) is the perfect exercise to start activating the glutes. Choose a weight that requires effort, but with which you can work and do 10 repetitions. How to do it: Keep your back straight at all times and begin by leaning forward, lower your shoulders, while bringing your hips back, to further lean your torso. Once the bar reaches knee level, extend your back and push your hips forward as you raise your shoulders again and you end up in a fully upright position again.
3) Glute Bridge: How to do it: Lie on your back with your arms at your sides, your knees bent and your feet firmly on the floor. Raise your hips so that your body forms a straight line from your shoulders to your knees. Pause in the lifting position and then lower your body to the starting position.
4) Hip Thrust .The difference with the glute bridge exercise is that you need to have your shoulders elevated to form an angle that maximizes glute activation. How to do it: Sit with your knees bent, the upper part of your back should be supported by the bench. Lift your butt off the ground, forming a flat surface with your body like a table. Return to the starting position and repeat the movement until the series is complete. When you do the glute hip lift, you have to press on your abdominal core while pressing your heels into the floor. When raising your hips you must squeeze the glutes very hard, opening the chest and keeping the shoulders back. At all times you must have your neck and head well relaxed. Exhale when you lift your glutes off the ground and inhale when you return to the starting position.
5) Reverse lunges. How to do it: Stand upright, place your hands firmly on your hips and spread your feet shoulder-width apart. This is the initial position. Slide one foot back and lower your hips so the other knee is bent at 90 degrees. Pause and change direction to return to the starting position. For greater intensity you can do it with dumbbells in each hand.
6) Donkey kick: How to do it: Get on all fours with your hands at shoulder height and your legs slightly apart. Kick back with one leg, straight or flexed, and squeeze your glutes. Bend your knee, lower your leg, and repeat the process. For greater intensity and effectiveness, perform 40 to 50 repetitions with each leg.
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