Exercises To Firm Up The B Side

Exercises, The lower back boasts the largest muscle group in the body: the buttocks

Known for their power and strength, the glutes are actually made up of three separate muscles: the glute minor, middle, and gluteus maximus.

These muscles not only help you walk, sit, run and jump, but are also famous for their curvy appearance. Like most other parts of the body, however,  the buttocks can vary in shape and tone . 

What to do to vary the size, if these do not satisfy us?

You can perform  exercises to strengthen the buttocks , such as:

lie on your back with your knees bent and your feet on the ground, arms at your sides with your palms resting on the ground.

Contract your abs and glutes, press your feet to the floor and lift your hips off the floor. The body should form a straight line from the shoulders to the knees.

Pause at the top for 5 seconds, then slowly return to the starting position.

Repeat several times.

This exercise will increase your heart rate and help strengthen your glutes, hips, quadriceps, hamstrings, and calves.

Another best exercise involves using  dumbbells , one in each hand, with your arms at your sides.

Stand with your feet hip-width apart, step forward about half a meter with your left foot, then bend your left knee towards the ground until it is parallel to the floor. Hold this position for a few seconds, then step forward with your right leg and repeat the lunge with this leg.

Repeat several times alternating legs.

It will take some time to see some results , but with a little patience you will reach the goal.

Also Read : Back Pain: From Sport a Help To Fight It

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