6 best exercises to increase, define or reduce your buttocks –

along with the abdomen, the butt is usually the place where there is the greatest accumulation of fat in women, which implies a certain flaccidity and more chances of cellulite appearing. But there are also located important muscles for the body. That’s why, exercises for glutes are essential for anyone who wants a firm region. “The region can be divided into three parts: gluteus maximus, medius and minimus. Working all three and increasing the tonus of the area allows the lean mass to increase and the fat to go away, leaving the butt harder and smoother”, explains Patrícia Capucho, physical educator and gym manager at Companhia Athletica Kansas, in São Paulo.

DIFFERENT APPROACHES FOR DIFFERENT OBJECTIVES

Whether with functional movements, bodybuilding or localized workouts, the physical educator guarantees that different goals can be achieved.

if you want definition

To define, she advises series with smaller loads, but with many repetitions.

“When we want to increase the buttocks, cause the so-called hypertrophy, it’s worth working with bigger loads and fewer repetitions”, says Patrícia. Food will also be very important and needs to be focused on hypertrophy, with a lot of protein consumption, as we tell you here.

Those who want to reduce some measurements of the pants need to focus on three pillars. The first of these is aerobic activity, which promotes the loss of calories and, consequently, fat. The problem is that this type of practice will act on the whole body and can lead to a certain sagging of the tissues. That’s where the second pillar comes in: bodybuilding. “Strength exercises bring more rigidity to the muscles. But none of this works without the third pillar, which is food. It needs to be balanced and with good doses of fat so that the goals are achieved”, says the educator.

When it comes to bodybuilding, follow the same approach as those who want definition: smaller loads and lots of repetitions.

Best exercises for glutes

Squat

– (Du Borsatto/)

“For efficient movement, you need to use the strength of your butt. The open level exercises — with a greater distance between the legs — in addition to being great for the quadriceps (thighs), activate the gluteus minimus, the one located near the legs”, explains Patrícia.

Place your feet further than hip-width apart. Squat down to form 90° with your legs.

abductors

– (Mariana Cagnin/)

With the help of a miniband a little below the knees, position the feet parallel to the shoulders and slightly flex the legs, in a half-squat position. Open your right leg and return to the starting position without letting the elastic slacken. Repeat with the left leg.

four supports

– (Eduardo Svezia)

On all fours, with your abdomen contracted and your back straight, extend your left leg back and up and back. Repeat with the right. You can perform the movement with the shin guard as you evolve.

sink

– (undrey/Thinkstock/Getty Images)

Standing, keep one foot forward and the other behind. Lower your back leg and do a lunge until your knee almost touches the floor. Get up and repeat the same to the other side.

advance

– (Lu Cristhovam/)

Place your legs shoulder-width apart. Step forward with your right foot while bending your knees to a 90° angle. Return to the starting position and repeat with your left leg.

hip raise

– (vadimguzhva/Thinkstock/Getty Images)

Lie down on your stomach, place your feet on the floor and bend your knees, pointing towards the ceiling. Inhale, raise your hips (until your body forms a diagonal line) and release the air as you go up. Return to starting position.