Having a nice derriere is one of the main concerns for many women, unless they have been already blessed by mother nature with a bubble rear. And not to mention the looks that this very important asset will attract.
So which are the best exercises to pump up your behind? First of all the good news is that it doesn’t take long hours of workout to shape your rear.
The muscles that form this important body part are just a few but the most important is gluteus maximum – the glutes, for short. There are several types of exercises that you can perform but again, one of the most important thing is to be consistent.
You don’t have to work out every single day unless you want to, but you should do it at least three times a week.
Also in order to keep things more interesting you can combine glutes exercises with leg exercises or abdominals, so everything we’ll be part of a wider training routine. Working only your glutes is another option and you can combine at least three or four exercises.
Here are the most common and also the most efficient of them all:
1. Leg pendulum: from a cat stance (kneeling and supporting your upper body with your hands, palms down on the floor), neutral spine, extend one leg until fully stretched. Then slowly bring it up while pointing the toes, slightly higher than your spine line. After you reached the highest point of the motion slowly bring it down to the starting position (don’t just let it drop because in this case gravity will do the work not your muscles). Repeat this at least 12 times, then swap legs.
2. Inverted L: from a cat stance (kneeling and supporting your upper body with your hands, palms down on the floor), neutral spine, bring one leg up while your knee remains bent (like an inverted L). From this position push your leg up as high as you can while keeping the same angle with your bent knee. The motion should be slow all the way, not jerked. Repeat this at least 12 times, then swap legs.
3. Lateral raises: from a cat stance (kneeling and supporting your upper body with your hands, palms down on the floor), neutral spine, bring your leg to your side while maintaining a 90 degree angle (knee bended). Bring you raised leg as high as you can. Repeat this at least 12 times, then swap legs.
4. Extensions: while standing tall, straight back, hands supported on a wall or rail (preferably); one leg straight, gluteus slightly contracted and slowly bring the leg back while keeping it straight. Avoid moving your upper body, and keep your toes pointed. Repeat this at least 12 times, then swap legs.
For a more complex workout you can combine these exercises and perform two or three sets out of each type.
You will have a burning feeling in your glutes (some more, some less, according to your effort) which should not worry you, it is just the sign you had a proper workout.
