@cleopatrebusiness Haz estos sencillos ejercicios para los glúteos

@cleopatrebusiness

Fais ces exercice simple pour grossir les fesses en quelques jours seulement 💯 #grossirleshanches #fesseboost #squat #exercicefessier #abonnetoi❤️❤️🙏 #astuce #tuto #fyp #pourtoi #exercicesimple #viral #boostboost

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If you want to achieve a bigger, morerounded backside, then you need to work onyour gluteal muscles. These simple exercises will target your gluteus maximus, medius, and minimus – the three main muscles that make up your buttocks.

1. donkey kickbacks

Get down on all fours, making sure your hands are aligned underneath your shoulders and your knees are positioned under your hips. Keeping your back straight, kick one leg backwards and up towards the ceiling, then return it to the starting position. Repeat with the other leg.

2. sumo squats

Stand with your feet wider than shoulder-width apart and your toes pointing outwards. Bend your knees and lower your hips until your thighs are parallel with the floor. Return to the starting position and repeat.

3. glute bridges

Lie on your back on the floor with your knees bent and feet flat on the ground. Lift your hips off the ground, keeping your back and shoulders pressed firmly into the floor. Hold this position for a few seconds, then return to the starting position.

4. single-leg deadlifts

Stand with your feet hip-width apart and hold a dumbbell in your left hand. Keeping your shoulders back and your back straight, hinge at the hips and lower the dumbbell towards the floor. As you lower the dumbbell, raise your right leg behind you. Return to the starting position and repeat with the other leg.

5. fire hydrants

Get down on all fours. Keeping your knees bent, lift one leg out to the side and up towards the ceiling. Return to the starting position and repeat with the other leg.