Sexy But workout

To create sexy but, it does not take much time – you need to follow a diet and do the right exercises. Strength exercises provide tone and relief. Cardio helps to burn excess calories and reduce body fat.

If your diet is made in an ideal way, it is not necessary to perform cardio exercises. However, many women claim that aerobic exercise accelerates the results. Too addicted to cardio training is also not worth it. This threatens to reduce the dry mass of the gluteal muscles.

Strength training

Strength training should consist of basic exercises on the lower part of the body with the addition of isolated exercises on the gluteal muscles. Often, women face the problem when quadriceps and / or hamstrings take on most of the load, and gluteal muscles have almost nothing left.

To turn the gluteus into work, use the following exercises:

Squats

Stand with your feet shoulder-width apart; place the barbell on the rear part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Bend your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement.

Stiff leg deadlift

Stand with your feet shoulder-width apart holding the barbell in your lowered arms, in front of you. Bend forward at the waist by flexing the hip. Keep your back flat and your head up. Tighten your buttocks and lock your knees while bending forward. Stop going down when you feel your hamstrings fully stretched and go back to the starting position.

Lunges

Place one foot in front of the other. Bend your rear knee and direct it towards the floor. Do not force your front knee to go forward. Repeat the movement without moving your legs.

Hip lifts

This is the main event of the hip raise exercise challenge so be sure to get your form right. Make sure your glutes are doing most of the work here. If your hamstrings are cramping, that’s a sign of weak glutes.

Cardio-training

The best cardio exercises for the buttocks are those in which the muscles overcome resistance.

Walking uphill, or practicing on the orbitrek with a gradient upwards, is preferable to running on an even surface. From normal running, the amount of gluteal muscles decreases, and this does not add to them beauty.

If you have a good physical form, pay attention to such a technique as interval training. This kind of load promotes intense oxidation of fats in the body, so that your priest is maximally embossed.

Training program for the gluteal muscles

Below are examples of entry level training programs. Do each of them once a week with cardio training. Use weights so that in the last repetition the point of failure.

Workout 1

Exercise	Sets	Reps
Deep squats with a barbell	4	8
Lunges with dumbbells	3	12
Hip lifts	2	20

Workout 2

Exercise	Sets	Reps
Deep squats with a barbell	3	12
Deadlift standing on one leg	4	8
Lunges with dumbbells	2	15
Hip lifts	3	12