Many dream of showing off firm, high buttocks. This is why they commit themselves to very hard training and targeted exercises. Obviously, finding the right exercise for everyone isn’t easy. In fact, every type of body requires specific work on the buttock. For some, achieving the goal can be a real challenge. But with a lot of patience and good training, achieving it is not impossible.
In this article, we see how a few minutes of these effective targeted exercises are enough for tall and firm marble glutes. With this workout we will say goodbye to the usual squats repeated hundreds of times. With short daily sessions we could see results in just a few weeks. In addition, the exercises we will present will allow us to train abs and thigh muscles.
The bridge is an exercise created specifically to firm the buttocks and the entire lower body. The bridge focuses a lot on the stability of the core, that is, the center represented by the pelvic floor. The basic exercise consists in positioning yourself lying on your back. The knees should be bent, with the feet resting on the ground and the arms at the sides.
From this position, by putting pressure on the feet, the buttocks and hips are raised. The movement ends when they form a straight line with the shoulders. Return to the starting position and repeat the movement. To allow movement, the buttocks will have to turn a large part of the work. The abdominals must also remain tense so that the back does not arch. A few repetitions of 20 of this basic exercise will be able to guarantee excellent toning. We will also find that the body becomes more elastic.
A few minutes of these effective targeted exercises are enough for tall and firm marble glutes
Starting from this exercise you can make changes that can make the training even more effective. It is clear that the exercise becomes more complicated and more strenuous. But when the goal is to have high buttocks, there is no fatigue that can take. After a few normal bridge sessions, we perform the same movement by stopping for 20 seconds in the fixed position of the bridge. Only after doing it 3 times, do you pass the bridge with the leg raised.
From the position with the legs bent, one leg is raised upwards and the lift is performed. This allows you to train your legs one by one and carry more weight. Do 2 reps of 20. Then we move on to the variant on the heels. We raise our toes and keep only on the heels. In this way we work on other muscles such as the hamstring, gluteus medius and gluteus maximus.
An extra difficulty is added if we hold a ball or a folded towel between our legs. 10-15 minutes of training will be enough to get the desired results. In this article we see how to get perfect thighs and hips in a few weeks with a simple workout and a few tips.
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