Stronger And Toned Glutes

In this article you can find out which exercises you can do best to ensure that you get toned glutes.  With these exercises, they will become firm and round and show less cellulite.

Massage for your buttocks

Are you satisfied with the size of your buttocks, but are you looking for ways to give your butt a nicer shape? Then start with a massage.

It may surprise you, but just like the muscles in your shoulders, the glutes can also be tense due to stress and emotions. A good massage can ensure that this tension disappears and you start your training in a good way.

Concentrate your massage on the center of the buttocks where the most mass is until the pressure is felt in your pelvic bone. If this hurts or feels uncomfortable, press a little less hard to begin with and then slowly build up the pressure.

When you feel pain in this area, you can determine that you have knots or tension in your muscles. These will have to be worked out.

Massage both buttocks for five minutes prior to each training session.

Exercises for toned glutes

We encourage you to keep to a training schedule which is a five minute session of each of the following exercises contains. This way you can be sure that you will get tighter glutes.

squats

Keep your legs hip-width apart and bend your knees as if you were sitting on a chair. Keep your back straight. Don’t go too far. Your knees should not stick out in front of your toes!

Then go up again. Keep your arms straight in front of you when you go down and at your sides when you go up.

Back leg lift

Sit on your mat, leaning on your hands and knees. Keep your back straight and level above the floor and tighten your abs for a firm stance.

If this pose is very uncomfortable for you, try leaning on your forearms first instead of your hands. Extend one leg back, lift it up, then lower it back down. Do not touch the ground. Do the same with your other leg.

Bridge

Lie flat on your back, with your knees bent and your feet flat on the floor, and keep your feet hip-width apart. Lay your arms flat at your sides. Slowly lift your lower body off the floor by contracting your abs and glutes.

Lift until you feel your muscles stretch, then lower your body back down so that your back is flat on the floor.

Tightening the glutes

If you are standing in line somewhere or are you waiting for the elevator, for example, take this opportunity to give your buttocks a more beautiful shape. Squeeze your glutes repeatedly for five seconds and then release them.

Tighter buttocks through cupping

There is a simple way that you can improve your glutes at home. The skin on your buttocks will become smoother and show less cellulite. Your buttocks will also generally get a nicer shape.

To do this you need to buy a round cup with a rubber rim (this technique is also known as cupping). You can find such a cup in stores where they sell Chinese medicines or products for acupuncture. Please note that a user manual is included.

You also need a massage oil. We recommend almond, olive or sesame oil or a moisturizing cream that is very greasy.

Apply the oil or moisturizer to one of the buttocks and use the cup to create a light suction. Then massage the buttock with the cup by making circular movements. Do this for at least five minutes and then repeat on the other buttock.

Exfoliation and hydration for toned glutes

When paying attention to the glutes, do n’t forget to also pay attention to the skin on the buttocks. To keep the skin looking healthy and glowing, you need to take care of it properly.

This involves exfoliating the skin in this area every ten days. While bathing, massage your buttocks with sea salt for a minute. Rinse the buttocks with cold water to firm them up.

Moisturize the skin with a lotion made from natural or organic ingredients. A coconut oil-based moisturizer is a good alternative.