2023-10-21 20:03:45
Many people seek to do physical exercises outside the gym to be able to change your body, but one of the most difficult parts to tone are the buttocks. Although there are machines to work that area, the reality is that there are routines that can achieve the same result and impact on our health from the comfort of our casa.
Routine to tone the glutes
For this routine of four exercises You will only need a rug, or in any case the floor, and a support point that can be an armchair or a small table on the table. casa.
Glute kick
To do this well exercise we must get into a quadruped position and keep your back straight in line with your hips. We stretch the right leg, raise it and return it to the starting position, without touching the ground. We perform the movement with our foot pointed.
We make three sets of 30 repetitions with each leg.
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Illustrative image of the exercise
hip thrust
With this exercise we will be able tone perfectly the gluteus maximus and medius. In order to do it well, we must rest our back on a surface, we keep our knees up to 90 degrees. Raise and lower the hips by contracting the gluteus and activating abdomen. We must try to orient the chin to the chest so as not to strain the neck.
We make five sets of 20 repetitions.
Hip thrust.jpg
Squat with leg raise
For this exercise, we must get into a squat position, we stretch one leg well and raise it, throwing it to the side with the foot pointed. Then we return to the starting position and perform a squat.
This exercise is three sets of 15 repetitions.
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Freepik
Bulgarian squat
Let’s take one leg back and we keep it straight on an armchair or chair, in this way our weight will fall on the other leg that is resting on the floor. Once we are in that position, we do a squat and work the glutes.
This exercise requires three sets of 20 repetitions with each leg.
Bulgarian squat.jpg
The importance of complementing exercise with a balanced diet
Although we can tone los buttocks with these exercises at home, it is also recommended complement training with diet containing the necessary quantities of proteins, fats, carbohydrates and all other nutrients the body needs.
For example lean meats, skim or low-fat dairy, eggs, dark browns, whole grains, cheeses, vegetables and fruits. If we still have doubts regarding what we should eat, we can make a medical consultation with a nutritionist.
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