How to Five exercises with elastic bands for firm and strong glutes

Keeping firm buttocks in place is something that a large majority of us seek. But sometimes we don't know how to get it. For this reason, it is necessary that we pay attention to this post, with which we want to focus on the development of this part of the body. In the vast majority of cases, when we stop at the glutes, the weight training we are used to coming to mind. Squats, hip thrusts, and gluteal kicks... are some of the exercises that we always associate with working on this part of the body. This time we are going to stop at five exercises that we can perform simply with a rubber band as resistance. This will help us to work this part of the body anywhere. First, we are going to stop at the elastic bands, and it is that we have at our disposal different alternatives, as far as bands are concerned. Therefore, it is a good alternative for all types of people and levels of training. Elastic bands are easy to use, and we can take them anywhere. In addition, we have different sizes and thicknesses to increase the intensity When purchasing an elastic band, we can opt for different sizes and thicknesses, depending on what we want to achieve. Therefore, it will be good to be aware of this before getting some elastic bands. But from Vitoria, we recommend that you get a kit of elastic bands of different sizes and thicknesses, since longer bands will be necessary for some exercises and shorter ones for others. In addition, the thickness will limit the resistance of the band and with it the effectiveness of the exercise. For this reason, we are going to stop at five exercises that will help us to achieve better buttocks without leaving home. Also, we can do this routine anywhere, now that we start moving to the beach or vacation spots where we don't always have a gym nearby. Long elastic band squat First, we are going to stop at a classic, the squat. Only in this case, it will be with an elastic band. To do this, we will use a long band with resistance, which we will place underfoot and on the part of the shoulders. By putting on the band in this way, what we will achieve is stretching the band and thus increasing the resistance. This resistance will allow us to concentrate the tension on the part of the buttocks when performing the squat, in a conventional way, which is what we want to work on. We will use a long elastic band that we will place on the shoulders and step on both feet to increase the resistance of the exercise. The performance of the exercise will be the usual one, that is, take the butt backward, while we bend the knees and perform a hip abduction. It is important not to arch the back, and to concentrate all the tension in the leg and buttock muscles. When descending, the more depth we do, the more we will affect the buttocks. Lateral Squat with Elastic Band Secondly we are going to stop at a variant of the squat. In this case, it is the lateral squat with elastic band and displacement. The placement of the band will be on the thighs, above the knees, so that it is an important point of resistance. When placing the band in this place, we must keep the legs open to achieve the desired tension. Only this time, when we go down to perform the squat, what we are going to do is open our legs to the side, with a wide stride. We will perform a squat with a lateral displacement that will increase the tension in the gluteal part We will take the butt back, and we will concentrate on all the tension in this part. When descending we will take one leg to the side, while when we rise and descend again, we will carry out another lateral displacement. We will carry out the same movement on each side. Floor bridge with elastic band Third, we are going to stop at the exercise known as Bridge on the floor with an elastic band. To do this, what we are going to do is place a band on the thighs, just above the knees, so that in this way, we have to keep the legs separated throughout the exercise, and thus work the outer face of the thighs. We will place ourselves lying on the floor face up with our entire back supported. We will bend the legs at the knees, and we will place the feet resting on the ground, while we keep the rubber in the position described above. The back will be supported on the floor, and we will raise the body by contracting the gluteal muscles. By slightly opening the legs, the tension in the rubber band is assured, and at this point what we will do is raise the buttocks, as if they were pulling an imaginary thread up through the hips. To perform this movement, all we have to do is contract the buttocks, and thus achieve the tension and effect that we are looking for with the exercise. Glute Kick with Elastic Band In the fourth position we are going to focus on the exercise known as the Gluteal Kick with an elastic band. For this, we will need a small band that we will place on the ankles, and that will serve as resistance during the entire duration of the exercise. For this we will place ourselves in quadruped, supported by the hands and knees on the ground. We will stretch one of the legs backward, so that the elastic band stretches, to begin the exercise. We will place ourselves on all fours and one of the legs will be stretched backward, since it will be the one that makes the upward movement to contract the buttocks and overcome the resistance of the elastic band. Immediately afterward, what we are going to do is raise the stretched leg up, so that we activate the gluteal muscles with a kickback with the stretched leg. All the tension will be concentrated in the muscles of this part of the body. Quadruped Sidekick with Elastic Band As a fifth alternative, we will focus on the exercise known as a Quadruped sidekick with an elastic band. To do this, we will place the band on the thighs, above the knees, and in quadruped, supported on the ground by the hands and knees. In this position, and with a straight back, what we will do is raise one leg to the side. The elastic band will be a resistance that we must overcome through the movement of the legs and the activation of the gluteal muscles. We must raise the leg laterally, overcoming the resistance of the elastic band It is important that throughout the exercise all the tension is concentrated in this part of the body. At the end of this leg, we will carry out the same movement with the other leg, in order to fully work the buttocks. With these five exercises, we can get a butt in perfect shape and in its place. It is necessary that when performing each exercise we do it slowly and concentrated, to ensure that all the tension accumulates in the rear. It is simply necessary that we get down to work and thus be able to start working on this area. Of course, it is necessary that we be aware at all times of the intensity and tension that we want to achieve, and for this, the tires will help us to achieve it.