The glutes is the part of the body that is so difficult to tone and that is made up of three different muscles: the gluteus maximus, the median and the minor. In this Curiosite Woman article we want to explain each of these muscles and some exercises that are perfect for toning the buttocks. Are you ready?
Gluteus maximus
This is the muscle with the most surface and thickness of the three that make up the gluteal area. Its main function in the body is to extend the hip – direct the leg backwards. It is this glute that allows the butt to have a rounded shape, which means that, if it is well toned, the butt will keep it firm.
The gluteus medius
It is the muscle that gives the possibility of doing the abduction movement in which the leg is raised laterally without turning it. If you tone your gluteus medius well, you will gain more stability in the pelvis, which translates into less knee pain and reduced chances of suffering lower body injuries.
Gluteus minus
It is located below the previous ones, it is the smallest muscle of the three that make up the gluteus. This is the one in charge of keeping the butt elevated , so if you notice that your butt is a bit saggy, this is the muscle that you will have to tone the most.
This muscle is the hip flexor, so the best exercise to strengthen it is squats.
The best exercises to tone the buttocks
Before doing these exercises, you must first warm up with several sets of the specific exercise that you are going to perform.
Barbell squats
Squats are one of the best exercises to tone the buttocks, with the plus of improving and stabilizing the muscles that form the core throughout the exercise.
With this exercise you can load yourself a little, don’t be afraid to do it, but always without going overboard and taking into account your capabilities.
How to do it:
- Beginning with a deep breath before each movement, sweep down slowly by flexing your hips and knees. Posture should be straight.
- Squeeze your glutes throughout the exercise before stopping when your legs make a 90 degree angle. Always pay attention to your knees so that they do not position themselves in front of your feet.
- Stop for a second when you finish the movement before releasing your breath. Then come back up, propelling yourself with your heels.
- Stretch your legs until you get the position you started with.
Stride
It is one of the most effective exercises to tone buttocks and legs. Enhances concentration and isolation in the muscles. You can do it better on a machine with a bar, at the same elevation as the squats.
How to do it:
- Take a step forward with your right leg, trying to stay upright and steady yourself.
- Breathe deeply as you slowly lower your hips to drive the weight onto your right leg. Keep in mind that the knee should not be in front of the feet.
- Do the same movement with your left leg. To count the repetition, both legs must do this movement.
Bridge
This exercise is totally focused on the rounded aspect of the gluteus. It gives the possibility of doing a great stretch for the back and relaxing the muscles that are more loaded.
To start practicing them you must position yourself face up on the floor and keep your knees bent with your feet on the ground.
Put a resistance bar or band on your hips in addition to protection, such as a mat or folded towel.
How to do it:
- Position yourself with your heels on the floor and begin to breathe as you lift yourself up on a straight axis from shoulders to knees.
- Hold the position for half a minute with your glutes tight if you want to overdo it a bit.
- Do the same upward movement until you position yourself as at the beginning.
Tip for making the bridge
In addition to gradually adding weight, you can make it more difficult by using a bench to increase your range of motion.
Performing the exercise with only one leg will also make it more difficult and will enhance the balance of the muscles. Keep in mind that you must do the same repetitions, both with one leg and the other to be able to tone the glutes properly.
We hope these exercises help you tone your glutes and get the butt you want. Do not forget that after each workout you must stretch so that the muscles relax and feel ready for the following sessions and avoid possible injuries in the future.
