The Perfect Butt-tightening Routine In Your Own Home

2024 Author: Steven Freeman | [email protected]. Last modified: 2023-12-17 08:15

Excuses are over. After the parties, big meals, dinners and family commitments that have kept you away from your good habits, it's time to go back to routine in the best sense of the word and get your batteries on with exercise.

You don't need complicated gear or a gym subscription to get in tune. The personal trainer and fitness expert Borja Gómez shows us 4 very simple exercises that you can do in your living room without using any device or weights. If you want to show off your butt on your next visit to the beach, don't miss his tips and videos, like this one below.

1. Bulgarian squat: “In order to have a greater impact on the gluteus, it is important that the leg that is advanced, the one that is resting on the ground, does not go too far because if you do that you will feel the work more the quadriceps than the gluteus” explains the coach. “Lean the trunk forward a little and you will make the exercise more dominant in the hip and the glute will work harder. First you work one leg and then the other and so you guarantee that you work both sides equally.”

2. Leg extension lying face down: When you extend your legs back, knee and hip, you can squeeze your gluteus for a few seconds with your legs stretched out and back.” Borja also points out that it is important not to extend your legs too far. "Climb them until the trunk and legs are in a horizontal line at the same height, not higher because you are going to notice discomfort in the lower back."

3. Hip Thrust: "This exercise is a classic and it has been shown that it is, if not the most, one of the exercises that most activates the gluteus," he says. “It can be done in many ways, but the most important thing is hip elevation. Upon reaching the top, squeeze the buttock for a few seconds and contract the abdomen to protect the spine, very important."

4. Hip abduction: "With this exercise we affect the area known as the gluteus medius and the ideal is to do 20 and 25 repetitions with each leg," he clarifies. It is advisable to do this exercise on a higher surface and not on the ground because, as he explains in the video, that allows you to lower your leg beyond the hip.

The ideal is to do this series 2 to 3 times a week to notice results. Borja recommends performing the 4 exercises circuit 3 times, between 20 and 25 repetitions each exercise. "It is quite a complete job," he says. "But it would be good to complement it with exercises of the abdomen or upper body, which we will review next time."

Until we share the perfect routine to get that dream six pack, follow his routines and tips on @borja_trainer through Instagram.