Friday, December 23, 2016

23 Effective Exercises For Toned Buttocks


23 Effective Exercises For Toned Buttocks

Jennifer Lopez is known as much for her music as for her shapely derriere! It is no wonder that most women and some men aspire for the perfectly toned hips. Without weight training, you simply cannot tone your buttocks. Toning exercises not only helps the glutes but are also useful for your hamstrings and quads. If you want to make this exercise even more effective, then use dumbbells. The best and easiest butt-toning exercise is walking or standing lungs.

The buttocks consist of mainly three muscles:

1. Gluteus medius: This is on the outside of your pelvis
2. Gluteus minimus: The smallest glute muscle, lying right under the gluteus medius.
3. Gluteus maximus: The largest muscle, not just in the glutes, but in the entire body.

These muscles are necessary to help keep your balance as you lift one foot up and walk. They stabilize your body and posture, which is why it is important to keep them strong. Here are provided 23 easy-to-do gluteal muscle exercises that will work out those glutes and perk them up.

Top 23 Exercises To Tone Buttocks

If you are looking for a fit and healthy body along with toned muscles, then choose easy workouts that suit your lifestyle, or better still, consult your physician. The choice is yours!

1. Simple Bridge

Place your body on a flat surface, placing your arms flat at your sides.
Lift your hips into the air, keeping your arms straight, while bending your knee.
Stay in the position at least for 15 to 20 seconds. Repeat this 12 to 15 times.
2. Squats

Stand with your hands and arms straight in front of you, keeping your back straight.

Slowly squat in the pose as you sit in a chair.

Stop when your thighs are level with the surface, and your knees are fixed at a 90-degree angle.
Do this 5 to 6 times.

3. PliƩ Squats

A compound exercise for your lower body that works your glutes along with your quads, thighs, and hamstrings! To make it harder, hold a dumbbell or kettlebell with both hands in the center of your body.

Stand with feet wide apart, toes pointing outward, hands resting on your hips.
Push your hips back as you lower your body, till the thighs are parallel to the floor. Ensure that your knees do not go beyond your toes. Hold and go back to the starting position. Do 10-12 reps. You can rest your hands on your thighs for greater balance.

4. Front Lunges

This is definitely the best exercise to tone buttocks.

To start, stand up straight with your hands on your hips. Take a large footstep forward with one leg, bending at the knee, while keeping it at a 90-degree angle.
Step back. Repeat 15 to 20 times with each foot.

5. Side Lunges
A side lunge exercise is same as the front lunge.

The difference is only that you have to go forward with only one leg when you go left then use left leg and when right then use only the right leg.
In this exercise, balancing is very important.
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23 Effective Exercises For Toned Buttocks


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