How to Fitness: 7 exercises to tone buttocks at home

Summer is less and less to go and many want to be in shape when it comes to going to the pool, for example with a micro bikini. Summer is less and less to go and many want to be in shape when it comes to going to the pool, for example with a micro bikini. Here we leave you some exercises that you can do at home, only with dumbbells, to tone your buttocks. They were consulted by the magazine Hola! To the specialist Víctor Díaz dumbbell squat, The expert details that we are facing what he considers "the jewel in the crown" to develop strength in the legs. Place the two dumbbells between your legs and lower yourself, trying to avoid flexing the lower back by arching your back and maintaining stability in the knees without letting them go inward. If you want to maximize the activation of your glutes, spread your legs further apart and increase the depth of the squat, since the glute must apply its maximum force all the way down in this exercise. Perform between 10-15 repetitions. Romanian Dumbbell Deadlift, It is a much more dominant hip exercise than the squat and allows you to stimulate all the muscles of your posterior chain. Place your feet hip-width apart with a dumbbell in each hand. Perform a hip hinge by bringing the dumbbells towards your ankles, bending your knees very little, and keeping your back straight. Subsequently, extend the hip to return to the starting position. It is not about hyperextending the back, but about strongly contracting the buttocks with a neutral position. Perform between 10-15 repetitions. Dumbbell hip thrust Rest your back on a bench and place a dumbbell on your hip to increase the intensity of the exercise. Push through your heels while keeping your knees out for full hip extension, squeezing your glutes hard. When raising your hips, your body has to form a straight line, with a knee flexion of approximately 90º and with the shins vertical to the ground in this upper part of the movement. Perform between 10-15 repetitions. The Bulgarian dumbbell squat, is one of the best unilateral exercises for the glutes. It contributes to better proprioception, improving stability and giving a great stimulus to the muscles of the lower body. With a dumbbell in each hand, place your back foot elevated on a bench and try to lower yourself without driving your lead knee in. Extend the hip and knee to return to the starting position. Increasing the trunk lean with a more horizontal position will increase hip flexion (between 90-110º) and this will increase gluteus maximus activation in this exercise. Perform between 8-12 repetitions with each leg. Step up with dumbbells With a dumbbell in each hand, place one foot on a bench or step. Push off with your top leg to step up onto the step. Look for a slightly inclined position from the hip to increase the demand on our gluteal muscles. Control your knee as you descend and prevent your knee from collapsing and driving in, losing line with the hip and ankle. Do between 6-10 steps on each leg. Frog pump It is a very interesting variant of the gluteal bridge, since we know that the gluteus is in charge of separating the leg, external rotation, and hip extension, and these are exactly the functions that this movement demands. Lie on the floor with the soles of your feet facing each other and your knee bent. Place a dumbbell on your hip to increase the intensity, and from that position, perform a hip extension to lift your buttocks off the ground. Hold for a second in that position, squeezing your buttocks hard, and descend to the starting position. Perform between 20-25 repetitions. Dynamic back lunge with a knee lift With a dumbbell in each hand and with one leg forward, flex your ankle, knee, and hip toward the ground. From there, extend these three structures to raise the leg that was behind, flexing the knee and hip at 90º. Try to maintain stability on one leg while your gluteus is in charge of stabilizing your hip. Return directly to the starting position, bringing your leg back without losing your balance. Perform between 8-12 repetitions with each leg.