An Iron Butt

Call it buttocks, buttocks, butt, buttocks or butt, that part of our body is the pride of many women, and object of male desire and veneration. But since we are not all equally endowed, we have to do our part. Luckily, the glutes are the largest muscles in the human body, and they can be strengthened, toned, and even given more volume through exercise and proper nutrition. Here are some of the many ways you can get closer to perfect glutes:

1. Squat or squat: Considered one of the most complete and effective exercises, it makes the posterior muscles work a lot. You can do it with or without weights. With the sole of your foot supported and your feet hip-width apart, flex your legs. Try to keep your knees behind the balls of your feet by "steeping" the butt back. Several runs of 8 to 12 repetitions are recommended.

2. Bicycle: Whether outdoors or on a stationary bicycle, hitting the pedals allows you to burn calories, invigorate your heart, and strengthen your legs. To intensify your glute effort, get up from your seat and pedal without sitting at various intervals.

3. Running, walking, hiking (hiking): What differentiates us from the rest of the primates is that we are bipeds, and that was what led to the development and growth of the glutes initially, so we are not inventing anything new. If you include elevations in your tour, you will be able to burn more calories and make your butt work even more.

4. Kick back or hip extension: This exercise is specific to train the buttock muscles. Lean on your forearms and knees, as if you were on all fours. From that position, lift and stretch one leg upward like kicking and then return to the starting position. Try to do 10 to 15 repetitions with each leg.

Photo: Creatas Images