Who thinks that exercise the buttocks serves only for aesthetic reasons you are wrong. These muscles are important for help us support the body, maintain posture and perform daily activities, such as walking and climbing stairs.
When the region is too weak, pain and discomfort in the back and knees may arise. Its strengthening is also essential to avoid injury to those who practice sports like the race and the jump.
Index
Strengthen buttocks with elastic
To make you work i muscles of the buttocks in a practical and effective way, we have created a training with elastic bands which can be done at home, in the garage, at the park or even on the go.
Routine should be done once or twice a week, never on consecutive days. Perform the number of sets and reps indicated in each exercise and rest for 30 seconds to 1 minute between each set.
* The ideal would be to have a coach accompanying your movements and, as with any physical activity.
Squat
Hold the ends of the elastic with your hands and step towards the center of the accessory. Feet should be hip-width apart.
Slowly project your hips backwards, contracting your buttocks, bend your legs and squat and then come back upright.
Keep your heels on the floor and don't let your knees go over your toes. The squatting exercises, in addition to the buttocks, the muscles quadriceps!
Perform 3 sets of 10 repetitions.
BUY the elastic HERE DISCOUNTED
Plank
Stay in the position of push-up, with elbows extended and feet hip-width apart. Attach the elastic around the base of the right shin and the instep of the left foot.
Lift your left leg to extend the elastic and come back, without resting your foot on the floor. Keep your torso and hips aligned and your abdomen contracted.
If this plank it's too difficult, put the knee of the base leg on the ground. This movement helps create stabilization for the knees and exercises the central region during the dynamic action of the hip extensors.
Do 3 to 5 sets of 8/10 movements with each leg.
Stiff
With your feet in the center of the elastic, hold one end of the accessory with each hand. Bend your legs slightly, bring your hips back and lean your torso forward.
Keep your abdomen contracted, shoulder blades active, and slowly lower yourself until your back forms a 90 degree angle with your legs.
Look forward slightly and don't move your hips. Return to the starting position.
Do 3 sets of 10 reps.
BUY the elastic HERE DISCOUNTED
Side step
Stand upright with the elastic placed slightly above your knees and your hands together near your chest. Flex your legs slightly, maintaining the position of a small squat.
Take a quick step to the side and then return in a controlled manner to the starting position. Movement significantly reduces knee injuries generated by the lack of stabilization of this muscle grouping.
Do 3 to 5 sets of 8/10 repetitions on each side.
External rotation of the hip
Lie on your side with your legs straight. Place the elastic over your knees. Put one foot on top of the other.
Without crossing your feet, pull up the leg that is not on the floor and perform the 90 degree external rotation of the hip.
Return to the starting position with control. Complete the reps and repeat on the other side. Exercise helps in performing more complex movements, reducing the risk of injury to the lumbar spine and knees.
Do 3 sets of 12/15 repetitions on each side.
BUY the elastic HERE DISCOUNTED
Hip lift
Lie down with your back flat on the floor. Leave your feet on the ground and your legs bent. Put the elastic on the mat or tie it to a fixed point. The idea is to be able to "to wear”The accessory on the side and perform the movements without it slipping away.
Raise your hips to form a straight line from the knees to the shoulders. Contract your glutes during the movement and do not move your neck, always looking towards the ceiling.
Do 3 sets of 10 reps.
We have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! Find everything on our dedicated channel 
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
