According to fitness trainers, the gluteal muscles can even grow faster than other muscles if they are trained properly. That is why they are so specific and must be followed to the letter.
According to a study published by the National Institute of Health in the United States, the gluteal muscles are divided into: gluteus maximus (upper), gluteus medius and gluteus minimus (where the curvature of the gluteus ends).
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Some exercises work all muscles, but others are very specific to each need. That’s why it’s so important to do a complete workout, otherwise you won’t see the results you expect.
If you want to lift your butt again and forget about cellulite and sagging, in this article we show you five movements that lift your buttocks and make them grow after 40:
1. Donkey kick
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Keep your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg back to the starting position, but keep your knee off the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
2. Squat with punch
Start standing with your feet slightly shoulder-width apart and your arms at your sides.
Get into a squat position, making sure your chest is straight, your buttocks are back and your knees are out.
Return to the starting position and when your legs are extended, throw a punch with one arm.
Return to the squat position, rise up again and when you are straight, throw a punch with the other arm.
Repeat this exercise 20 times for 3 sets.
3. Bulgarian Split Lunge
Assume a split stance with your right foot forward and your left foot elevated on a bench behind you.
Hold a dumbbell in each hand with your elbows close to your body.
Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
Exhale and push your right foot (front foot) toward the floor to return to the starting position.
Complete 10 reps and then switch legs. Complete three sets with each leg.
4. Hydrant
Start on all fours, with your knees directly below your hips and your hands directly below your shoulders.
Keep your back and neck straight and look straight ahead.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold for a few seconds, then lower your leg back to the starting position.
When you’re done, repeat on the opposite side.
Do 12 reps on each side.
5. Glute bridges
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause once in this position and then slowly lower your body back to the floor.
Do 2 sets of 12 seconds.
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