the 12 best exercises to tone up your buttocks

If you are looking to strengthen your buttocks and tone the lower part of your body including buttocks and thighs then you will really love this list of 12 ultra-effective exercises to have rounded buttocks!

BONUS! In addition to toning your buttocks and improving their shape, doing these exercises regularly will turn your body into a fat burning machine!

So if you're looking to lose thighs, buttocks  or your entire body, incorporate many of these essential exercises into your training to make "killer trainings" that will give you the bulging buttocks of your dreams and help you effectively to remove the saddlebags. Thanks!

By involving a maximum of muscle groups at the same time and contracting the largest muscles in your body (glutes and thighs), these exercises will boost your metabolism with each workout and help you burn a lot of fat.

In order to get the best results, I recommend you put the heaviest possible to do between 8 and 12 repetitions and always control the descent and the rise for 2-3 seconds.

The longer you increase the contraction time for each repetition, the greater the effects. Of course, there are lots of methods to strengthen your musculature but slowly control the movement down and up offers excellent results quickly, avoids injury by better control of the quality of movement (technical) and promotes a contraction time higher total.

The more comfortable you are with these movements, the more you can increase the load. Each exercise can be done with dumbbell (free weight) or barbell (bar + weight) and even without equipment.

Please note: To work the buttocks, there must be a flexion of the leg on the trunk because the glutes work to bring the legs aligned under the body (imagine you climbing stairs, the leg goes up bent in front of you, the glutes contract to pull the leg back under the body to propel the body forward). All these exercises aimed at the glutes imply a flexion of the legs but also of the knees. If you have knee problems, I advise you to try each exercise individually without weight to feel the movement and see if it causes you pain. If this is the case, decrease the range of motion (bend the legs less) to find a less painful work area. Otherwise, go to another exercise to avoid aggravating your injury.

1- Bulgarian Split Squat

This exercise is my favorite when it comes to muscle buttocks, thighs and improve postural balance. Achieved slowly, contracting the abs throughout the exercise, and going down at each repetition, you will feel your glutes and thighs (quadriceps) work as ever.

Good technique: keep the body balanced in a balanced way between the 2 feet. Look in front of you, arms at your sides (with dumbbells) or harder for balance, with a bar on your shoulders. Contract the abs. Go down without creating a too painful stretch in the back leg. 2-3 seconds to go down, 2-3 seconds to go up. Concentrate on keeping your balance throughout the movement.

2- Split Squat Alternate Jumps

Difficult for cardio and balance this plyometric exercise will guarantee you a lot of fun!

Good technique: Start in slit, the feet of the width of the pelvis to keep a good balance, the weight of the body distributed between the feet of balanced way, to go down low then to jump as high as possible by changing the legs of position. Chase the exercises nonstop. Keeping the balance during the impulse and receiving for loss can quickly chain jumps.