Have a Set Butt

Have a Set Butt

Every woman wants to have a well defined but steep bottom, put on a dress or tight pants and feel that your body has beautiful curves. But to get this premium you need to make some sacrifices like avoiding canned food and foods that contain too much sodium, soft drinks and carbonated drinks.

Have a Set Butt

All that I just said leads to terrible cellulites that spoil with any good mood. Eating too fatty foods should also be avoided as the layer of fat that forms above the muscle will prevent the results of your workout from appearing. Now, let’s go to what interests us: the exercises.

Three knee braces

If you practice physical exercises you must have done this movement in your life, because it is very common. While the forearms and one knee support the weight of the body, on the other leg is placed a shin (with the weight that its strength supports), knee flexed and the thighs are raised and parallel to the ground. Lower your leg to the ground slowly and repeat the movement according to the series of planned repetitions. A good tip is to not go down so much the knee to leave the muscles tense for a prolonged time and require more of the gluteus during exercise.

Three leg supports extended

Here the exercise is very similar to the one described above, the only difference being that instead of keeping the knee bent, you have to stretch it until the leg is completely straight and parallel to the ground. In this movement it is possible not only to trigger the buttocks but also the posterior thigh muscles. One tip: to vary this exercise do an external rotation of the leg (the tip of the feet should be slightly outwards), this will require much more participation of the glutes.

Hip Extension in the Apolete

This device is used for both hip extension and leg abduction. Using it to work the gluteus is important that the support is exactly in the region of the ankle and that the device has its height adjusted to give greater comfort. This exercise focuses on the hindquarters of the thigh and glutes. It is important to maintain the strength in the abdomen to avoid injury to the spine since the device does not provide support for this region. One variation of this exercise is to change the ankle support by the knee support and thus isolate the gluteus so that it is more worked.

Bridge

Lying on a mat with arms outstretched and fully supported on the floor and knees flexed and also resting on the floor, raise the hip region. You can work the buttocks bilaterally at a single time and to graduate the intensity of the exercises can put weights in that region. To increase the range of motion and thus, keep the muscles tense for longer, you will need steps to increase the height of support of the feet.

Fixed bar squat

This exercise is very common and very simple to do. Putting the weights on the barbell, use your shoulders to raise it and all the force to perform this movement should come from the legs. The position of the feet can vary the focus of the musculature: the feet further back works the buttock and the feet forward, requires more of the quadriceps.

 

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