People who have a sedentary lifestyle and spend long hours sitting in their chairs are likely to have atrophied backside problems. Now these muscles must not be neglected as they play an important role in strengthening your legs, they support your spine and stabilize your pelvic floor. So here are some exercises that can tone and strengthen your backside?
The exercises that we recommend here does not only help strengthen your glutes but also improve your posture and increase your performance and endurance for running.
Aiming mainly to strengthen your muscles and tone them, they protect you against injuries and prevent fat accumulation in the saddlebags, are often source of complex.
All you have to do is spend 15 minutes several times a week to practice these exercises to regain firm backside to the perfect curve.
The 5 most effective exercises for muscles and tone the large, medium and small backside.
The bridge with dumbbell
Lie on your back, bend your knees and place your feet firmly flat on the floor. Spread them a little more than the width of your pond. Place a dumbbell at your hips and lift them by contracting the backside, thighs and abdomen. Descend gently to the ground without touching it. If you are beginner, perform this exercise without dumbbells.
Do 3 sets of 15 exercises each.
Lunges
While standing straight, spread the basin width feet. Then make a step forward in the right leg and bend the knee at an angle of 90 °. The bent knee should not exceed the line of the toes. Hold for five seconds before returning to the starting position. Switch legs and repeat the same process. You can increase the intensity of exercise using dumbbells.
Do 3 sets of 10 to 20 exercises each.
Squats with jumps
For this exercise, we must stand with feet apart in width of the pool, the externally facing toes and arms outstretched in front of you. Down, keep your abs and your glutes contracted well, back straight and knees on the same line as the toes. Stay in this position, then lift and lower your pelvis as if you rebounding. Keeping your feet flat on the floor. For more intensity, use dumbbells.
Do 3 sets of 15 exercises.
Legs bent or "Donkey Kicks"
To do this exercise, you need to put your hands and knees, hands apart at shoulder width and pelvic width knees. Raise your right leg, keeping the knee bent and contracting the backside and abdominals. To avoid damaging your spine, your thigh should not exceed the height of your bust. Hold for a few seconds, then lower your leg to the floor without touching it. Make a series of 15 exercises before you switch legs. For more intensity, you can wear ankle weights.
Do 3 sets of 15 for each leg.
The bent knee
In the same position as last exercise, raise your right leg to the side at an angle of 90 ° with the other leg. Care must be taken to keep the arms straight - especially not bend your elbows - and the other leg still. Go back down your leg without your knee touches the ground.
Do 1 set of 15 exercises before changing leg, then 3 sets for each leg.
For tenfold results, make sure to have a healthy and a balanced diet that will give your muscles the nutrients they need and prevent fat accumulation. Proper hydration is also crucial to ensure their flexibility and smooth function, so you should drink at least 1.5 liters of water per day.