Six exercises to tone your buttocks

Winter is approaching very soon, and now, when the heat is much less intense, it is the perfect time to start exercising outside and achieve good health results. Recent studies show that exercise can be beneficial in improving health metrics such as blood pressure, “bad” cholesterol level in the blood, percentage of visceral (abdominal) fat, prolonging life expectancy and, of course, improving the state of mind.

Don’t worry, you don’t need to be a marathon runner to do this. Even a short, consistent workout will help, and the more you do, the better. Of course, don’t go to extremes or strain your muscles.

Where to start? If you sit most of the day and your glute muscles are neglected, here is the outline for a really beneficial workout. Exercising in this area is crucial for regular health maintenance and will boost your confidence. From a physiological perspective, the gluteal muscles make up the largest muscle group in the body. Also, anatomically they are located in the center of the body, so these exercises will affect the function of the upper and lower body. Strong gluteal muscles will improve your spine, give it better support, and even help prevent back pain.

What do you need? A mattress, slippers and a bottle of water.

How does it work? The training consists of six exercises, do as many repetitions as you can of each exercise for one minute (in two-sided exercises, 30 seconds on each leg), rest 15 seconds between each exercise. Cycle two to four of the entire workout depending on your personal difficulty level.

Exercise 1: lunge with weight transfer

Stand with your right foot forward and your left foot back with the heel of your left foot in the air. Lunge forward with your hands on your hips. Shift your weight back and forth, bend your left knee to 90 degrees and then stretch, check that your body is constantly at the same height, straighten your back so that it is perpendicular to the floor and look straight ahead. After several reps, switch legs and repeat the circuit.

Exercise 2: equal weight on one leg

Stand in a front squat position and shift the weight to your right leg as you lift your left leg off the floor, gently lifting and lowering your leg to maintain stability in your right leg when slightly bent. Raise your leg with control and not too high, so as not to stress your lower back. Squeeze your pelvic muscles together and look straight ahead. Then switch legs and repeat as described above.

Exercise 3: Diamond on the legs

Lie on your left side with your arm under you, legs bent together, then lift your upper knee while keeping your feet together so that you rotate at the hip joint and return to the starting position. Keep your lower waist away from the mattress and your shoulder away from your ear to firmly stabilize your upper back. Switch to lying on your right side and repeat.

Exercise 4: Kick lying on your side

Lean on the left elbow, palm supporting the head, and straighten the right leg across the body. Then move it back and forth at a slow pace, slightly bending your knee if necessary. Keep your body stable; don’t rock back and forth (imagine a wall you lean on). Do it with the other leg as well.

Exercise 5: Raise your glutes while switching legs.

Lie on your back, with your legs bent in the pelvis, and lift your back into the air vertebra after vertebra, stand upright and lift the right leg once from the mattress and once the left leg while the back remains stabilized, lift the pumped abdomen inward and upward. If you feel tension in your back, you can lower it slightly until you feel comfortable and stable. Keep your legs firmly on the mattress.

Exercise 6: standing six

Stand in six positions, arms shoulder-width apart and knees pelvic width, lift your right leg, slightly bent, off the mattress and lower it slightly without touching the mattress. Try to keep your body balanced, your pelvic muscles contracted together. When lifting the leg, control the movement so as not to create a wide space in the lumbar arch. Then repeat the exercise lifting your left leg.

Karin Lazarovich Zanzori has a Master’s in Sports Science (MSC) and is one of the owners of the “Pilates City” studio in Tel Aviv. This article was first published by our sister website, Walla!

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