How to Improve Buttock Shape: Effective Exercises

Many people are dissatisfied with the shape of their buttocks, finding in them various disadvantages: too large, too small, flat and so on. However, some exercises will help to improve the shape of any buttocks.

squat

Squats are one of the most effective ways to strengthen buttock and leg muscles. The weights increase the load on the lower body and also strengthen the muscles of the back and arms.

Get up, spread your legs across your shoulders. Straighten your back.
Get your hands on the weights.
Bend your knees to form a right angle. Hold this position for a few seconds - the buttocks are under a particularly heavy load.
Stand up. Repeat the exercise 8-16 times.
lunge forward

Lunges are also an excellent exercise for buttocks.

Stand up straight, legs the width of your shoulders.
Step forward with your right foot, left foot stays in place.
Place the center of gravity on the right foot, bending it in the knee. The left knee may touch the floor.
Keep your back straight.
The pads can be performed with the weights for additional load.
benching

For this exercise you will need a fitness bench or a regular stable bench.

Put your left foot on the bench.
Keep your right leg as far back as you can.
Get on the floor.
Do the exercise for the other leg.
Repeat the exercise 10-15 times for each leg.
gluteal bridge

This exercise effectively strengthens the gluteus muscles.

Get on all fours (it is recommended to use a fitness mat).
Lift the knee-bent right leg upwards so that the sole is oriented to the ceiling.
Hold this position for five seconds.
Do the exercise 10-15 times for each leg.
pelvic lift with macs

Lie on the floor with your knees bent.
Lift the pelvis so that the shoulder pads remain pressed against the floor.
Straighten your left leg without lowering your pelvis and make 5-10 machs up and down.