How To Tone The Buttocks?

When we exercise, we seek to improve all areas of our body. However, among the exercises that most interest women, those to  tone and strengthen the buttocks stand out. Also give them volume and a better shape.

In this article we explain some exercises and tips to achieve perfect, firm, rounded, strong buttocks without cellulite.

Massage to remove contractures, round and strengthen the buttocks

It may be that our buttocks have a size that we like, but what we want is to improve their shape, rounding them up. If so, we should probably first perform a massage to eliminate possible contractures. Although it may surprise us, the buttocks also contract and suffer from stress and emotional tension.

To relax them, we will lie on our side and deeply massage the central area of ​​the buttocks, until we feel the pressure near the bones (sit bones).

If we notice discomfort or pain, we will do it more gently but insisting, since that would confirm the contractures. We will do it for five minutes on each glute before doing other toning exercises.

Exercises to tone and strengthen the buttocks

To tone and strengthen the buttocks we must be consistent in our exercise routine. Daily we will perform the following exercises for 5 minutes each:

Squats

• First, we will separate the feet, which are located proportionally to the hips.
• We will bend our knees as if we were going to sit down. We must take care to always keep our back straight and without the knees exceeding the distance of the toes.
• While we do this exercise we will bring our arms forward.
• Little by little we will raise our bodies again and relax our arms.

Leg raises

• We will support ourselves on our hands and knees. For this we recommend putting a mat or something soft underneath to avoid pain in the knees.
• We will stand with our back very straight horizontally, our abs very firm and our arms also very straight vertically.
• Another option would be to rest your elbows on the ground, if your arms or back hurt.
• We will raise one leg back, straight, and we will raise and lower it without reaching the ground.
• We will repeat with the other leg.

The bridge

• We will lie on our back, with the legs open and bent at the same distance as the hips, and with the arms stretched out along the body.
• Slowly we will lift the body off the ground until we get as high as possible. It must be done by squeezing the muscles of the abdomen and buttocks very hard. That way we won’t hurt ourselves.
• Then we will descend slowly and let our back rest calmly on the ground.

You wait standing

Another good way to tone your glutes is to squeeze and release one glute and the other. We can take advantage of the moments when we are standing by, even in the street: in the elevator, the traffic light, in the store, etc.

A suction cup for firmness

There is a simple technique that we can do ourselves and also with very little effort. This technique will help us to improve the texture of the skin of the buttocks, eliminate cellulite and firm the area.

For this we will only need a suction cup with rubber (also known as cupping technique). We can get it in stores selling Chinese medicine, acupuncture, etc. We will also need a massage oil (almond, olive, sesame) or a moisturizing cream with a fairly greasy texture.

We will apply it on one of the buttocks and with the suction cup we will make a light suction to massage in a circular way over the entire area for at least five minutes. Next we will do it with the other gluteus.

It is possible that the area is reddened, but if we do it every day we will notice how the texture and firmness of the skin on the buttocks improves.

Exfoliation and hydration to tone and strengthen the buttocks

In addition to working the muscles, it is also recommended to take good care of the skin to be able to round, tone and strengthen the buttocks. For this we can exfoliate this area once every 10 days approximately. We can use sea salt directly in the shower, massaging the area for a minute.

Then we will wash with cold water that will help us to firm up the area. We dry the skin and hydrate it well. We will do it with a moisturizer based on natural ingredients or with coconut oil.

If you follow these tips and exercises, you will surely have rounder and firmer buttocks in no time, but remember: to have a healthy and toned body you must exercise. You can complement what you have read in this article with a healthy diet, full of fruits and vegetables, and always stay hydrated.

Elena Martinez Blasco

Degree in Journalism from the Ramon Llull University of Barcelona (2005). He has collaborated with different agencies and media such  as Europa Press and Com Ràdio. She has worked in the publishing sector as a writer, editor, translator and proofreader of books (Edicions 62, Editorial Comanegra, Ara Llibres, Océano Gran Travesía). Graduated in Naturopathy (Natural Medicine) from the Heilpraktiker Institut de Barcelona (2011), specialized in nutrition, flower essences and natural remedies and therapies. He has practiced as a naturopath for centers in Catalonia and also on his own. He has worked in the organic and vegetarian food sector for the Vegetalia company. He has taken a course Nutrition and obesity: overweight control , offered by the National Autonomous University of Mexico.