TONE AND LIFT YOUR BUTTOCKS AFTER 40: THE 5 MOST EFFECTIVE EXERCISES TO DO AT HOME

| October 5, 2023 | Bodybuilding and Fitness Nutrition | No Comments

As we age, our bodies naturally undergo changes, and one area that can be particularly affected is the buttocks. However, with the right exercises, it’s possible to tone and lift your buttocks, regardless of your age.

In this article, we will explore five highly effective exercises that you can do in the comfort of your own home to achieve a firmer and more lifted posterior.

These exercises are specifically designed to target the glute muscles and can help you regain confidence in your appearance.

Classic squat

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower your body down, so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Plié squat

  • Extend your feet with your toes facing out.
  • Start bending your knees, squatting as far as you can reach.
  • Push up through your heels, squeezing your inner thighs and glutes at the top.
  • Complete 3 sets of 12 repetitions.

Curtsy Squat

  • Start with your feet shoulder-width apart and your arms at hip height.
  • Bend your knees and, when lowering, take your right leg back and to the left in a bowing movement.
  • When the left thigh is parallel to the ground, he pushes up with the left heel and returns to the starting position.
  • Repeat 12 repetitions on this side and change legs.

Jump squat

  • Start standing, with your feet together, arms bent and hands clasped behind your head.
  • Jump with your feet out and when you land, squat down immediately, keeping your arms where they are.
  • Extend your legs and jump your feet back to the starting position, and immediately jump out again.
  • Complete 3 sets of 12 repetitions.

Squat with dumbbells on shoulders

  • Stand up, holding a pair of dumbbells over your shoulders.
  • Keep your head up, tighten your abs, push your hips back and bend your knees.
  • Slowly lower your body until you are squatting, with your hands at your sides.
  • Hold this position for a few seconds.
  • Next, push up to the starting position.
  • Perform between 8 and 12 repetitions.