Building my buttock muscles Circuit for

building my buttock muscles

Flabby, flat and sagging buttocks…No thank you! Here are three essential exercises to build your buttock muscles and restore their shape and tone.

Do these exercises one after the other without any rest between them:

- 12 repetitions per exercise
- 2 mins rest after each round
- 4 rounds

The goblet squat

The goblet squat
12 repetitions
+
Proceed to exercise 2

This exercise builds your buttock and leg muscles.

Take an object of a reasonable weight (bottles, child's schoolbag, etc.) to weigh yourself down.

  • Stand up straight with your feet aligned and spread hip-width apart. Hold your object of choice against your chest with your elbows pointing downwards along the length of your body.
  • Inhale and bend your legs while keeping your back straight and your heels on the floor.
  • Hold the lower position for one second (thighs horizontal to the floor).
  • Exhale and return to the initial position by pushing on your heels.

The chair climber

The chair climber
12 repetitions per leg
+
Proceed to exercise 3

This exercise builds your buttock muscles in particular.

Take a chair or a stool and, above all, make sure that it is stable.

  • Stand facing the chair with one foot on the seat.
  • Exhale and climb onto the chair.
  • Then descend slowly while breathing out.
  • After 12 repetitions, change leg.

The hip thrust

Le hip thrust
12 repetitions per leg
+
2 mins rest

This exercise allows you to work your buttock muscles by focusing on your hips.

  • Sit on the floor with your back against a bench (or your sofa for example).
  • Push on your feet to raise your buttocks making sure that you keep your back straight.
  • When your hips are aligned with your knees and your shoulders, contract your buttocks.
  • Then descend slowly without touching the floor.