Physical exercise that is useful for burning fat and strengthening muscles plays an important role in building butt muscles. In gymnastics and aerobics classes, many movements use body weight as a weight to burn fat and make the buttocks look more attractive. In addition to shaping the body so that it is slimmer and denser, training the muscles of the thighs, hips, and buttocks every two days is useful for lifting the buttocks muscles.
Step
Part 1 of 3: Practice Using Body Weight as a Weight
Step 1. Do squats
In addition to tightening and lifting the buttocks muscles, this movement is useful for strengthening the lower body. How to do squats:
- Stand straight with your feet shoulder-width apart. Point your feet straight ahead, not to the side. Activate the abdominal muscles during exercise to keep the body stable.
- Bring your palms together in front of your chest as if you want to pray, but don't touch your chest. Point your fingers straight up.
- Bend your knees and lower your body slowly as if you want to sit in a chair. Lower your body until your thighs are parallel to the floor.
- Make sure you lower your body straight down without leaning forward. Do squats while looking in the mirror to check the position of your knees and back arch.
- Hold for a moment in a squat position and then stand up again slowly while tightening the buttocks muscles. When you get back up, you can feel your gluteus and upper thigh muscles contract.
- Do this movement 10-20 times. Keep in mind that squats are strengthening and aerobic exercises so they can be quite challenging. If you can't do this movement with the correct posture, do it 10 times.
- Use weights to increase the intensity of the exercise. Hold 1-2 kg dumbbells while straightening your arms at your sides while doing squats, 1 dumbbell with 1 hand.
Step 2. Do the plie
At first, this movement is one of the basic postures that are usually done when practicing ballet. The plie posture that is currently often done by dancers can be used as an exercise to lift the buttocks muscles.
- Spread your feet apart so they are slightly wider than your hips. Point your toes out so that the soles of your feet form a 45° angle to the left and right.
- Make sure your feet are in the correct position by pointing your knees to your index toes. If the direction of the sole of the foot is correct, pull the knee out because the knee must point to the index finger of the foot so that the knee joint is free from pressure.
- Extend your arms out to the sides parallel to the floor like a ballerina and lower your body until your thighs are parallel to the floor. If you can't, lower your body a little at a time until you are able to do plies with your thighs parallel to the floor.
- Hold for a moment after lowering the body and then stand back up to the original position while tightening the buttocks.
- Do this movement 10-20 times. To increase the intensity of the exercise, hold the kettle bell with both hands. By pointing your legs outward, this movement will work different parts of the buttocks muscles.
Step 3. Do lunges
This movement is useful for strengthening and shaping the lower body so it is very appropriate if done when practicing to lift the buttocks muscles.
- Stand straight with your feet hip-width apart. Practice in an open space so you can move back and forth freely.
- Step back as far as possible with your right leg while bending both knees. Lower your right knee to the floor, but don't let it touch the floor. Point your left knee toward your left toe.
- When the body is in the lowest position, hold on to your ability and then stand back up straight by stepping your right foot forward back to the original position.
- Perform this movement by advancing both legs alternately 10 times each.
- To increase the intensity of the exercise, hold dumbbells as weights, 1 dumbbell with 1 hand.
Step 4. Perform a hip extension while standing
This simple movement can be done anywhere and does not need to use weights. This exercise is useful for isolating the buttocks muscles.
- Stand straight with your feet hip-width apart while holding on to the back of a sturdy chair. Lift your right leg straight back while bringing the back of your right foot close to your shin. Try to raise your right leg until it is almost hip level.
- Bend your left knee slightly to keep your body stable.
- Lower your right leg until it almost touches the floor and then lift it up again.
- Do this movement 10-20 times with the right leg. Then, practice raising and lowering your left leg.
Step 5. Perform movements like a clam shell
This exercise is useful for isolating the outer buttock muscles.
- Lie on your side facing your left while bending your knees 90° and bringing your knees forward slightly. Use an exercise mat as a base when practicing.
- Use the left arm as a head support. Activate your abs while keeping your hips and back in place during the exercise.
- Keeping the insides of your feet together, raise your right knee as high as possible while keeping your hips from leaning back so you can feel the contraction of the muscles on the outside of your buttocks.
- When your right knee is at its highest, hold it for a moment, then lower it slowly. This movement will look like a clam shell opening and closing. Do this exercise with both legs alternately 10-20 times each.
Step 6. Do the bridge posture
In addition to training the buttocks muscles, the bridge posture is useful for strengthening the legs and lower back.
- Lie on your back on an exercise mat with your knees bent 90° and your feet on the floor.
- Straighten both arms at the sides of the body in a relaxed state. Activate your core muscles during your workout.
- Lift your buttocks while pushing your pelvis up until your body forms a straight line from your shoulders to your knees.
- While in the bridge posture, hold on for a moment while tightening your buttocks, then slowly lower back to the floor. Do this movement 10-20 times.
Part 2 of 3: Practice Aerobics
Step 1. Tighten your glutes by running
Studies show that aerobic exercise is more effective at toning the gluteus muscles than other exercises. Running on a treadmill or jogging is ranked first.
- Jogging is an aerobic exercise that is useful for lifting buttocks muscles and burning fat so that your body looks more muscular.
- When jogging, make sure you set the soles of the feet with the correct technique, namely from heel to toe.
- To increase the intensity of jogging, adjust the position of the treadmill conveyor belt so that it is uphill or practice in hilly areas.
Step 2. Set aside time for cycling
Another way to do aerobics to lift your buttocks is to ride a bicycle or use a stationary bicycle. Besides being very useful as a high-intensity aerobic exercise, this exercise is able to tighten the buttocks and legs.
- Choose a stationary bike that is used while sitting up straight (rather than lying down) while working out at the gym. For beginners, practice to the best of your ability.
- In order to train your glutes well, press the pedals as hard as you can while cycling.
- The opinion that cycling makes leg muscles bigger or thicker is a myth. In fact, this exercise makes the leg muscles denser and leaner.
Step 3. Use the elliptical machine
Another way of doing aerobic exercise that is very beneficial for activating the buttocks muscles is using the elliptical machine. Although not as good as jogging, you can use an elliptical machine as an option for low-impact aerobics to tone your glutes.
- When using the elliptical machine, try to isolate your glutes by slightly leaning your buttocks back and pressing your heels down firmly.
- Increase the resistance of the elliptical machine for a higher intensity workout.
Part 3 of 3: Practice in Class
Step 1. Practice yoga or pilates.
Yoga and Pilates are in-class exercises that strengthen, tone, and stretch muscles.
- Many yoga and pilates postures specifically work the buttocks and lower body.
- In general, a yoga/pilates class lasts 45-60 minutes. If you've never practiced yoga/pilates, join a basic or beginner class.
Step 2. Join a body balance class
This class can be said to be new to the gym. This exercise uses light hand weights. The basic movements of body balance are taken from ballet dance combined with yoga and pilates postures.
- Just like yoga and pilates, body balance classes focus on a variety of movements and there are certain postures that specifically work the glutes. For example, plies are often performed in the body balance class.
- Body balance classes are very suitable for beginners and advanced fitness enthusiasts because each participant can choose a posture according to their respective abilities.
Step 3. Join a kick boxing class
Many fitness centers and sports studios offer kick boxing classes. As a high-intensity aerobic exercise, the movement in kick boxing exercises is very useful for shaping the thighs and buttocks.
- Many kick boxing moves are taken from martial arts. Kicks while practicing kick boxing require the strength of the gluteus, quadriceps, and hamstring muscles (hamstrings).
- In addition to building the buttocks muscles, this exercise is useful for burning up to 350 calories per hour.
