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Having a toned, lifted and shapely derrière is a goal that many of us strive for. But when searching for ways to achieve this, it can be hard to know which exercises are the most effective. Thankfully, science can provide us with the answer.
Strengthen your glutes with science
If you want to give your buttocks a workout and achieve the look you want, it’s important to understand the science behind how your glutes work. The group of muscles that make up your buttocks all act together to control your movement, from sitting and standing to walking, running and jumping. Therefore, any effective workout for your glutes must include exercises that target each of these muscles.
Get a toned derrière in no time
Anyone who wants to get a toned and shapely behind need look no further than these five scientifically proven exercises. They have been designed to target all key gluteal muscles and, when performed correctly, can help you to see results quickly.
Unlock the power of targeted exercises
When it comes to exercises that target your glutes, squats are a key component. Squats are an excellent way to activate the muscles in your buttocks, while also working your hamstrings and quads. To get the most out of your squats, focus on maintaining a straight back and keeping your weight in your heels. Try to keep your knees in line with your toes and make sure you’re not over-arching your back.
Tone your bum with minimal effort
Lunges are another great way to target your glutes, as they force your buttocks to work to maintain balance and control. To get the most out of your lunges, make sure you step forward far enough that your thigh is parallel to the floor. Take care not to let your knee go over your toes and, as with squats, keep your back straight and your weight in your heels.
Say goodbye to sagging buttocks
Clamshells are a great exercise for toning and lifting the buttocks, as they focus on the lateral muscles of your glutes. To perform a clamshell, lie on your side with your hips and knees bent. Lift your top knee, keeping your feet together, and then lower it back to the starting position. Keep your torso still throughout the exercise and repeat on both sides.
Finally, step-ups are an easy and effective way to strengthen and lift your glutes. To perform a step-up, start by standing in front of a step or box. Place one foot firmly on the step and push off with your other foot to lift yourself onto the step. Step back down with the same foot and repeat on both sides.
These five scientifically proven exercises can help to give your buttocks a workout and achieve the shapely look you want. Incorporating squats, lunges, clamshells and step-ups into your routine can help to tone, strengthen and lift your glutes in no time. With the right exercises, you can be sure of getting your dream derrière.
Working out your glutes can be tricky, but with the right exercises and dedication, you can create a toned and shapely posterior. The five scientifically proven exercises outlined here are all excellent ways to target your glutes and help you reach your fitness goals. So don’t let saggy buttocks get you down – with a few targeted exercises, you could have a firmer derrière in no time.
- ‘The Glute Workout: 6 Moves For A Strong, Shapely Butt’, by Shannon Farrell, Women’s Health Magazine, February 2020.
- ‘The Glute Workout: 4 Exercises To Strengthen Your Buttocks’, by Sarah Smith, Healthline Magazine, July 2019.
- ‘Exercises for a Toned and Shapely Buttocks’, by Andrew Williams, Shape Magazine, April 2018.