Dreamy Glutes: Natural Exercises for an Effective Increase

Having firm, rounded buttocks is one of the most sought-after goals in the world of fitness. It is not just a question of aesthetics, but also of strengthening a vital muscle group for various movements of the lower limbs and hips.

The glutes are made up of three main muscles: the gluteus maximus, the gluteus medius and the gluteus minimus. The gluteus maximus is the largest and extends from the back of the pelvis, giving that desired volume. The gluteus medius, located laterally, defines the silhouette from a side profile, while the gluteus minimus, located deeper, also contributes to the contour of the hip.

To achieve firm and toned glutes, these muscles must be worked through a combination of specific exercises and proper nutrition. Here we present some of the most effective exercises to achieve this goal.

1. Leg Stretches from Quadruped

Starting in a quadruped position (hands and knees on the floor), this exercise offers several variations:

• Straight Leg Raise and Lower: Raise one straight leg up and then lower it, alternating between both legs.
• Bent Leg Raises: Keep your knee bent and lift your leg up, making sure to align your thigh with your glute.
• Bent Knee Circles: Lift your knee and make circles in the air, always keeping the knee bent.
• Stretch and Touch: Lift one leg straight, move it to the side, touch the floor and repeat on the other side.

2. Squats: Squats are essential for working the glutes and lower body:

• Classic Squat: With your feet shoulder-width apart, lower yourself down as if you were going to sit down, keeping your back straight.
• Squat with Leg Lifts: As you come up from the squat, lift one leg out to the side on each rep.
• Weighted Squat: Add weights to increase difficulty. Hold a kettlebell or dumbbell in front of you or at chest level as you lower and raise.
• Sumo Squat: With your legs wider apart, lower yourself until your knees form a 90-degree angle.

3. Lunges: Lunges are another excellent exercise to strengthen the glutes:

• Classic Lunge: Take a step forward, lower your body by bending both knees and return to the starting position.
• Weighted Lunge: Add dumbbells for added resistance.
• Platform Lunge: Place your front foot on an elevated platform for an added challenge.
• Rear-Standing Lunge: Place your back foot on an elevated surface to increase intensity.

4. Glute Bridge: The glute bridge is ideal for working this muscle group:

• Classic Bridge: Lying on your back with your knees bent, lift your glutes and torso until you form a straight line from your shoulders to your knees.
• One-Leg Bridge: Perform the classic exercise but with one leg elevated.
• TRX Bridge: Use a suspension training harness for an added challenge.
• Hip Thrust: Use a bench and a barbell. Rest your back on the bench and lift your pelvis with the barbell over your hips.

A balanced diet is essential for gaining muscle mass. Carbohydrates should make up 60-70% of daily intake, including legumes, tubers and whole grains. Proteins are essential, with 1.6-1.8 grams per kilo of body weight recommended, available in foods such as eggs, milk and soy. Healthy fats, such as those from olive oil, avocado and nuts, are also important and should make up 25-35% of daily caloric value.

Also, you should keep in mind that increasing and toning your glutes requires consistency, as well as adapting your routine and diet to your personal needs and specific goals.