5 Quick and Efficient Exercises to Get Your Butt Ripped

Working your glutes at the gym is no easy task. For women, the reality is even more difficult because, according to the dean of the School of Health and Human Performance at the University of Florida (USA), Patrick J. Bird, the female body prefers to conserve fat in this part of the body. But that doesn’t mean it can’t be eliminated.

Today the awesome.club will show you five great exercises for the glutes. At the end of the article, we prepared a bonus: a 21-day workout that will leave your butt super ripped.

Basic position: stand on all fours, place your elbows shoulder-width apart, place your palms on the floor and bend your knees at a right angle.

Execution: lift one leg back to the level of the pelvis and keep the back straight. To maintain balance, it is best to keep your abdominal muscles contracted. The ideal is to do the movement releasing the air. Repeat the process with the other leg.

What muscles are worked:

back of the thighs (biceps femoris) and glutes (gluteus major); if you do the exercise with straight legs, the lower back is also worked; if you bend your knees, almost all the load falls on your glutes.

Basic position: stand, keep your feet shoulder-width apart and parallel. The abdomen should be inward. Make your back slightly curved

Execution: step forward and slowly transfer your body’s center of gravity to your leg and lower your body. Keep your back straight. Don’t let your back knee touch the floor and don’t let your front knee pass the line of your foot.

What muscles are worked:

firstly, the mid and low region of the quadriceps; the longer the step, the heavier the load on the glutes; the shorter the step, the more load on the quadriceps; this exercise is good for working on coordination, as it is a stabilizing exercise; you can use weights to make the exercise more intense (dumbbells or barbell).

Basic position: stand on all fours, keep your back straight and your abdomen tucked in.

Execution: slowly lift the knee from the side to the level of the back. Hold the leg in this position for a few seconds, release the air and return to the starting position. Then repeat the movement with the other leg.

What muscles are worked:

emphasis on all abductor and gluteal muscles; biceps femoris muscle; To make the exercise stronger you can use an elastic band.

Basic position: Lie on your back, bend your knees and keep your legs shoulder-width apart.

Execution: lift your glutes and form a bridge. Keep your body in this position for a few seconds; then lower the pelvis, but do not touch the floor, and continue the exercise from that point (5 cm from the floor).

What muscles are worked:

development of hip flexibility; gluteus muscles (major and middle) and biceps femoris muscle; muscles in the back responsible for flexion-extension of the spine and calf; if the exercise is done well, the abdominal muscles are also worked.

Basic position: stand up straight, keep your legs shoulder-width apart, toes slightly to the side and keep your back straight.

Execution: slowly bend your knees as if you are going to sit and transfer your body weight to your heels and lean your back forward. As support for the spine, it is necessary to tense the muscles of the abdomen. In order to transfer the load to the glutes, it is necessary to preserve the natural deflection of the back in the lumbar area. The knees must not go beyond the line of the feet.

What muscles are worked:

quadriceps and adductors (inner surface of the thighs); when performing the technique correctly, the glutes are worked; the muscles of the abdomen and the muscles of the back are also worked.

Remember to always talk to an expert before starting a new routine so you don’t hurt yourself. And start exercising right now!