Physical exercise is one of the habits that we should all incorporate into our daily lives , because its health benefits are many: it helps us reduce stress, improves our cardiovascular health, our immune system and raises our self-esteem.

Many people also exercise to get a slimmer, more toned body. In this sense, it is of special interest to know how to tone the buttocks , since they include the largest muscle groups of the human body.

Exercises for a more toned butt

Obviously, physical exercise should be done in a way that works the whole body , so it is not good to focus on a specific muscle and it is much better to combine strength training with aerobic exercise throughout the week. Both methods bring their own benefits.

Now, if you want some tips to strengthen the gluteal area, below you can find a list with 10 exercises that will help you this muscle group .

1. Hip lift

The hip lift exercise is simple but effective. It not only works the gluteus maximus , but also the abdominal and hamstring muscles. To do this, you need to lie on your back, with your knees bent and your feet flat on the floor. Lift your hips so that your body forms a straight line from your shoulders to your knees. Hold this position for three seconds and return to the starting position. Repeat as many times as possible.

2. Butt Kick

Kicks to the buttocks are also called kick to the donkey. It is an exercise that can be performed with different variations. For the classic form, get down on all fours, keeping your core tight, your back straight and your eyes on the ground. Lift one leg and after bringing the knee towards the abdominals, perform the gesture of kicking backwards , simulating the kick of a donkey. At the same time, he looks ahead. Repeat the sequence, and do 10 repetitions. Then change your leg.

3. Squat with back kick

This exercise consists of performing a squat and then performing a kick similar to the previous one. To carry out this exercise it is necessary to keep the legs separated at shoulder width and to get into a squatting position. Then, when you return to the normal position, it is necessary to shift the weight to one leg and raise the other leg straight back. Then return to the squatting position. Spread out as many times as possible.

4. Lateral strides

An ideal exercise for legs and buttocks. Start in a position with your feet together. You only have to bring one foot to the side and bend the knee . Tilt your back forward a little as you go down to work on your buttocks more. Return to the starting position and repeat 12 times for each leg.

5. Bulgarian squat

Although this exercise is called the Bulgarian squat, it is similar to the stride. To perform it, you must help yourself from a chair or bench and stand in front of it with your legs together. Put one foot on the bench and the other one on the floor, in a comfortable position. Then take a stride while your foot is resting on the chair or bench. Do 10 repetitions and switch legs . This is one of the most complete exercises for toning the buttocks.

6. Squat with side kick

This exercise mainly works the quadriceps, the major buttocks. It is similar to the squat with a back kick, but, in this case, the kick is towards the side . In other words, the squat is performed and, at the same time as the initial position is recovered, the leg is lifted to the side. Then the exercise is repeated with the other leg. You can do 15 repetitions on each side.

7. Spartan bow

Spartan bowing is a useful exercise that is not used very often. First you have to start with your feet slightly apart and lift one leg slightly. In this position, supporting the weight with the other leg, it is necessary to touch with the fist on the floor , on the same side as the raised leg. Then repeat the exercise with the other leg. You can watch the video below to get an idea of the movement.

8. Sumo squat

The sumo squat is an ideal exercise for working the buttocks. It requires a dumbbell or a Russian dumbbell, although you can also do it with a bar. To perform it, you must do a normal squat and hold the dumbbell with both hands in front. The dumbbell must remain in resistance while using tension in the buttocks to lift the body .

9. Swing with Russian weight

A very stimulating exercise and very good for working the buttocks and other muscles. In fact, it’s an exercise that will make you feel great. It is similar to the previous one, and the starting position is the same. However, instead of performing the sumo squat, you lift the Russian weight forward (and at the same time the whole body). You better watch the video to know how to do it.

10. Romanian dead weight

The feet are placed under the bar, right in the middle, with the legs at shoulder width. It is necessary to go down comfortably with a straight back. When grasping the bar, your eyes must be in front of you, and to raise it, it is essential to maintain a strong posture so as not to arch your back . You can do 10 repetitions.