Who looks at me from behind: 6 exercises that will make your butt perfect

Many of us spend most of the day on the chair.

Which means the buttock muscles are neglected.

Take advantage of the winter to strengthen them with some very simple exercises

Karin Lazarovich Zanzori

21/11/2021

Sunday, 21 November 2021, 07:38 Updated: 07:52

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6 Pilates exercises for toning the buttocks (presents: Karin Lazarovich Zanzori, photography: Sapir Hugi, dressing: anjaly)

Winter is coming very soon (we hope), and there is nothing like the transition season to start exercising in the open air and achieve good health results.

Recent studies show that exercise can actually be beneficial in improving health metrics like blood pressure, "bad" cholesterol level in the blood, the percentage of visceral (abdominal) fat, prolonging life expectancy and improving mood of course.

And make no mistake, you do not have to be a marathon runner to do this, even a little exercise will contribute to you, and the more you do - the better, of course without getting into an extreme situation and overloading.

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To the full article

So what do you start with?

If you sit most of the day and your butt muscles are in neglect - this is the workout for you.

Exercising this area (beyond the mirror) is of great health importance, physiologically, since the gluteal muscles make up the largest muscle group in the body.

In addition, anatomically they are located in the center of the body - and this has an effect on the function of the upper and lower part of the body.

Strong buttock muscles will improve with the spine, give it better support and even help prevent back pain.

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  It's the truth

what is needed?

Mattress, sneakers and water.

The workout consists of 5 exercises, perform as many repetitions as you can from each exercise for a minute (in two-sided exercises - 30 seconds on each leg), rest 15 seconds between each exercise.

Perform 2-4 cycles of the entire workout depending on your level of personal difficulty.

We assure you that later on there are simpler exercises.

Karin demonstrates (Photo: Sapir Hugi)

Exercise 1: Lange with weight transfer

Stand with your right foot forward and your left foot back with the heel of your left foot in the air, until you reach a frontal (long) position with your hands on your hips.

Move the body weight back and forth, left knee bends 90 degrees and straightens accordingly, note that the body is constantly at the same height, long back facing the floor and looking forward.

Perform on the other leg as well.

Exercise 2: Equilibrium on one leg

Stand in a front squat position and transfer weight to the right leg as the left leg detaches from the floor, performing a gentle lifting and lowering of the leg so that you maintain stability in the standing leg when it is slightly bent.

Be sure to lift the leg in control and not too high, so as not to create a load on the lower back.

Keep the pelvis closed and looking ahead.

Perform on the other leg as well.

Exercise 3: Diamond in the legs

Lie on your side with your back on the left forearm, legs bent over each other, lift your upper knee without detaching your feet from each other so that you perform a rotation at the hip joint and return to the starting position.

Note that you keep your lower waist away from the mattress and that the shoulder blade works well so that the shoulder is away from the ear and you are firmly stabilizing the upper back.

Perform on the other leg as well.

Exercise 4: Kick lying on the side

We leaned on the left elbow, the palm supporting the head, stretching the right leg along the body and taking it back and forth at a slow pace, the knee can be slightly bent if necessary.

Note that the body remains stabilized and does not swing back and forth (imagine a wall on which you are leaning from behind).

Perform on the other leg as well.

Exercise 5: Lift buttocks with leg replacements

Lie on your back, legs bent across the pelvis, lift your back into the air vertebra after vertebra, stay up and detach once the right leg from the mattress and once the left leg.

The back remains stabilized, abdomen pumped in and up.

If a load is felt in the back, you can lower it slightly with the height of the back, or do not detach your legs from the mattress at all.

Exercise 6: Standing 6

Stand in a 6-position, arms shoulder-width apart and knees pelvic-width apart, detach the right leg bent from the mattress and lower it slightly without touching the mattress.

Try to keep your body balanced, pelvis closed and when lifting the leg control movement so that you do not cause a large increase in the lumbar arch.

Perform on the other leg as well.

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