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Strong glutes help your body burn more calories, keep you stable and make you better at hiking, cycling, yoga and any other activity. The muscles that make up the glutes are the largest in our bodies, so the stronger they are, the more calories you can burn each day.
Do the buttocks exercises routine for women twice a week for 3 weeks and you’ll start to see definition in your buttocks, quads and biceps. You’ll also notice an overall improvement in your strength and endurance.
Your workout
-Execute each exercise as indicated; -Limit rest time between exercises to only what is necessary; -Do a total of 3 rounds of this routine, 2 days per week on non-consecutive days; -Do a total of 3 rounds of this routine, 2 days per week on non-consecutive days.You will need: A set of 4-6 kg weights. Choose heavier if you feel you could do 2 or more reps on each exercise.Tip: In each exercise you will find variations of reduced or increased difficulty, so you can bring the exercises to your fitness level.
See below the 7 buttocks exercises for women:
Footballer’s seat.
Exercises glutes, quads, biceps, biceps of legs.Stand with legs open hip-width apart, palms together at chest and elbows bent down to start.A. Sit as low as you can, resting elbows lightly on knees.B. Without disengaging elbows from knees, extend legs by pushing hips back and folding body in front of waist. Return to starting position. This constitutes 1 repetition. Repeat for 60 seconds.Reduce tensionInstead of bringing elbows to knees, cross arms and place palms on shoulders.Increase tensionReturning to starting position, do two sit-ups with a mixed swing.
Leg extension with elevation
Exercises glutes, biceps, biceps of legs.Lie on back on floor with legs extended, feet planted and hands on hips.A. Extend left leg forward with foot flexed and lift hips so body forms a straight line from shoulders to knees.B. Keeping hips in the air, lift and lower left leg about 3 inches off the ground three times. This constitutes 1 repetition. Repeat for 60 seconds. Switch sides and repeat.Increase intensityAdd weight. Take one of the dumbbells and hold it by the edge with both hands on your belly to increase resistance.
Low seat with bounce
Exercises abdominals, glutes, quads, quads, biceps.Stand with feet together holding a dumbbell horizontally by the edges with both hands at chest level and elbows bent down.A. Sit deep to start.B. Hold the seat and bounce back by spreading your legs. Stay low and close by bouncing the legs. This is 1 repetition. Repeat for 60 seconds, staying seated the entire time.
Side projections with swing
Exercises shoulders, abs, glutes, quads, adductors.Stand with feet together. Hold a dumbbell in your right hand and rest it on your right thigh (left hand is on your hip).A. Take a long side step with the right foot, toes facing forward, knee bent at a right angle, and lower your weight toward the floor.B. Push off the right foot to return to the starting position, lifting the dumbbell to shoulder height. Lower the dumbbell to the starting position. This constitutes 1 repetition. Repeat for 60 seconds. Switch sides and repeat.Reduce intensitySit down holding the dumbbell by both ends with your hands and stand up bringing the dumbbell to shoulder height in front of you.
Kicking backwards
Works abs, obliques, glutes, glutes, biceps, biceps.Start from the floor, with support on the forearms and knees.A. Keeping your hips perpendicular to the floor throughout the exercise, lift the left leg bent, with the flexor foot “facing” the ceiling. Return to the starting position.B. Then lift the same leg bent to the side, at hip level. Make two small swings by tightening the buttocks. Extend your leg back and straight, with the foot flexed and the toes touching the floor.C. Finally, lift the left leg as high as you can, keep it steady and swing it up and down three times. Return to the starting position. This is 1 repetition. Repeat for 60 seconds. Change sides and repeat.
Death lift with sumo seat
Exercises glutes, biceps, biceps, adductors.Stand with legs very wide apart and toes pointed outward, holding a dumbbell in each hand, hands resting on thighs.A. Bend the knees slightly outward, pushing the hips backward, and bend forward with a straight torso until the upper body is parallel to the ground. Your arms with dumbbells are extended toward the ground. Return to starting position.B. Do a deep squat by bending the knees very far to the side and lowering the dumbbells to the floor. Stay and do two up and down swings. Return to starting position. This constitutes 1 repetition. Repeat for 60 seconds.Increase intensityFrom the sumo seat, add two “hammer” push-ups with the dumbbells after the swings. Then hold the seat for 2 seconds.
View backwards with knee high
Exercises glutes, quads, biceps, biceps of legs.Stand with legs apart at hip width, holding a dumbbell in each hand.A. Project backward with left leg, bending knees at right angle to start.B. Step right foot and bring bent left leg toward chest. From this position, press the left foot again into the backward projection (without your foot touching the floor in between). This constitutes 1 repetition. Repeat for 60 seconds. Switch sides and repeat.Reduce intensityAfter the projection, come to a standing position with both feet before bringing the knee to the chest.
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