Intensive Training: Exercises For Buttocks

Sports

Nears the summer and what better to see us rather than make an entry with a routine of exercises for glutes, don’t need much material and can be performed even if we do not have much time to make a daily training, what more can you ask?

Exercises for buttocks

The exercises that specifically work the glutes, going help tone the muscles in this area, but that this effect can appreciate it, necessary to reduce body fat in parallel.

The exercise of force, increase metabolism, already achieved a significant reduction in body fat, however, in this respect, our best ally is cardiovascular exercise.

We will work these 4 exercises for buttocks that are very simple and should not miss on our routine of toning to work specifically in this area. They are very simple exercises that do not require complex equipment, just some props, the kettlebell and fitness bar. Toning, we will perform 4 sets of some 15 to 20 reps.

1. squat Ketellbell

We separate the legs, keeping the knees up heels, this position will involve gluteal musculature in exercise. Flex your knees as possible until the kettlebell almost touches the surface of the soil. Bending legs will try not to tilt forward trunk, so avoid excessive involvement of your lumbar muscles

2 lateral squats

Starting with the position of image what to do will be to bend a leg by the knee, while to the other we keep it stretched. The feet will be glued to the floor, back bend it slightly forward, as gluteus to walk backwards, while we make this movement arms will serve balance to avoid us.

3. open scissors

We put a bar on the upper part of the back with grip in pronation, we anticipate the leg supporting tiptoe on the back foot. We went down the hips until the thigh in advance this, parallel to the ground. We pushed from the heel of the front leg and promote the hips and knees up to return to the initial position.

4 scissors with high front leg

Place your leg ahead over a step or elevated, surface with separate props. It flexes and extends the leg delayed trying to move your body up and down and not letting it fall forward.

When it comes to the buttocks, simple workouts can be the best, with these 4 well-executed exercises to good intensity and combining it with a bit of cardio.

It is important so that we will see faster results a good diet to be able as well to achieve our goals.

We get in shape?

See also
Choosing the Right Exercise Equipment: http://www.picktrue.com/2017/01/04/choosing-the-right-exercise-equipment/

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