To tone your buttocks and lift them you need to train them hard and with dedication. It takes several weeks to increase the size of the buttocks, however the results will be visible after the first two or three weeks.
Being consistent is essential for any type of training, not just the buttocks, but to achieve satisfactory results it is important to adopt the right targeted exercises.
Below we suggest 3 exercises that will help you lift and increase your buttocks in the shortest time possible.
1. Squats
From a standing position, separate your feet slightly and extend your hands in front of you to maintain balance. Begin to sit down and then stand up again, as if you were in an imaginary chair. Keep your head and face oriented forward.
Bring your body down, bringing your thighs parallel to the floor. The weight must fall on the heels. Push your body up through your heels to return to the starting position. Perform 12 repetitions.
2. Hip thrust with weight
Start the exercise with a light weight and place it on the ground in front of you. Sit on your stomach and rest your back on it. Make sure your shoulders are resting on the padded part of the bench or chair.
Pass the weight over your legs and rest it on your hip bones, making sure it is well supported and balanced. Use your hands to balance the bar before pushing your pelvis up with your heels while squeezing your glute muscles.
Pause, then bring your body back down and repeat the movement. Repeat 8-12 times.
3. Donkey kick with resistance band
Place a resistance band around the ball of your right foot, supporting the other end with both hands. Get on all fours on a yoga mat, placing your knees under your hips and your hands under your shoulders. Your back should be in a neutral position and you should bring your shoulder blades down.
Inhale, then exhale and, keeping the knee bent, lift the right leg until the thigh is aligned with the spine.
Inhale and bring your right leg back down to return to the starting position, but without resting your knee on the mat. Repeat 10 times on each side.
