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How Do I Tone My Backside? 10 Butt-Toning Exercises



How I do not tone my back

Toning your butt is more about just the look. Strong glutes support your lower body and help improve posture. Here are 10 exercises that can tone your back

Toning your butt is more about just the look. Strong glutes help support your back, buttocks, pelvis, torso, and buttocks, which can lead to improved posture and reduce the risk of injury. Here are 10 exercises that can tone your back.

10 exercises to tone your butt

1. Squat

  • Stand with you Both legs Shoulder-width apart and toes pointing forward and slightly outward.
  • Keep your spine neutral and tighten your core.
  • Slowly lower your torso by pushing your buttocks back and bending your knees so that your thighs are parallel to the floor.
  • Hold for 2 seconds and return to starting position.
  • Repeat 10 times for 3 sets.
  • You can carry weights (such as kettlebells or dumbbells) in your hands while squatting.
  • Make sure that your knees do not carry weight but on your buttocks.

2. Glue Bridge

  • Lying face up on one Exercise Mat
  • Bend your knees so that your feet are flat on the ground and your heels touch the floor.
  • As you dig your heels into the ground, simultaneously squeeze your hip muscles.
  • Lift your hips until your shoulders, hips and knees are in a straight line.
  • Hold this position for about 5-6 seconds.
  • Slowly bring your buttocks back to the floor.
  • Avoid any shaking movements.
  • Rest for 5-10 seconds and repeat.
  • You can repeat it Exercise 8-15 times for 3 sets.

3. Half-knee hip flexor stretches

  • Go to the lounge position with one knee in contact with the floor.
  • Keep your knees flexed at a 90-degree angle.
  • Squeeze your hips and core so that your pelvis is pushed forward.
  • Lean forward so that you feel the inside of the knee extending to the floor.
  • Hold for 20-30 seconds and then change legs.
  • Repeat 10 times for 3 sets.

4. Deadlift

  • Choose a barbell with appropriate weight.
  • Stand facing the barbell with your legs shoulder-width apart.
  • Bend your hips (one hand up, the other hand down) to hold the bar with a mixed grip on the bar.
  • Push your buttocks back so that you are in a half-squat position, keeping your back flat.
  • Tighten your back and engage your abs as you breathe.
  • Raise the barbell, place it near your shin and knees, and stand up straight.
  • Hold for 1-2 seconds and then lower the weight to the ground without arching your back.
  • Repeat 8-10 times for 3 sets.

5. Bird dogs

  • All four come on a mat.
  • Place your hands shoulder-width apart and your knees below your buttocks.
  • Keep your back parallel to the floor and your pull Navel Towards your spine.
  • Move your right hand forward as you straighten your left leg behind.
  • Hold for 2-4 seconds and return to starting position.
  • Repeat 10 times, then switch sides and repeat.
  • Set 3 such.

6. Single leg glute bridge

  • Lie on your back on the floor or exercise with your arms facing down.
  • Straighten one leg, hold your butt and push your other leg.
  • Keep your upper body in contact with the floor and lift your hips until your extended legs and back are in a straight line.
  • Hold this position for about 5-6 seconds.
  • Slowly bring your buttocks back to the floor.
  • Avoid any shaking movements.
  • Rest for 5-10 seconds and repeat.
  • Do the same exercise with the other leg.
  • You can repeat this exercise 8-15 times for 3 sets.

7. Raising the opposite limb

  • Lie on your stomach with your legs extended and toes pointing away from your shin.
  • Extend your arms above your head so that the palms of your hands are facing each other.
  • Keep your core stiff while breathing while lifting the opposite arm and leg (e.g. left arm and right shoulder) a few inches above the ground.
  • Hold this position for a few seconds and do the same for the other limbs. Repeat.

8. Fit on-ball hip thrusts

  • Lie on your back on the exercise mat or floor.
  • A Swiss says rest your feet.
  • Bend your knees 90 degrees while turning the ball slightly towards you.
  • Add your abs and press with your heels to lift your hips off the ground until they form a straight line with your torso.
  • Hold this position for about 5-6 seconds.
  • Slowly bring your buttocks back to the floor.
  • Avoid any shaking movements.
  • Rest for 5-10 seconds and repeat.
  • Do the same exercise with the other leg.
  • You can repeat this exercise 8-15 times for 3 sets.

9. Weighted step up

  • Stand straight in front of a stepping board or a bench of appropriate height (so that your thighs are parallel to the floor when you step on it).
  • Hold a suitable weight dumbbell in each hand.
  • Climb up the board or bench with one foot while keeping the other leg hanging in the air.
  • Hold for 2-3 seconds and then slowly lower to starting position.
  • You can repeat this exercise 8-15 times for 3 sets.
  • Do the same with the other leg.

10. Fire hydrant

  • Keep all fours on an exercise mat with your arms flat and your buttocks on your knees.
  • Make sure your wrists are aligned with your shoulders
  • Tighten your abs and look at the mat.
  • Keep your knees at 90 degrees and keep your right foot away from your body until it is at hip height.
  • Bend your legs at the starting position.
  • You can repeat this exercise 8-15 times for 3 sets.
  • Do the same with the other leg.

Medical has been reviewed 3/24/2022

References

Image Source: iStock Image

Stanfield Jetty. Top 10 Exercises for Defined Glutes. American Council on Exercise. https://www.acefitness.org/education-and-resources/lifestyle/blog/7646/top-10-exercises-for-defined-glutes/

Coach A. 3 Because strong glutes are important. Methodist health system. https://bestcare.org/news/3-reasons-strong-glutes-are-important



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