Health & Fitness

Tips and tricks for isolating the buttocks

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We’re all well aware of the latest fad for having that tight tooth, and booty gains are making their turn as a bit of the hottest trend in fitness. That said, we can easily see how bands of boots, exercises and programs have made their way onto social media and the fitness world. However, it’s not just about working your buttocks and doing a few squats – many people because of their body shape need gluten isolation exercises to prevent their eggs from becoming too big. The illusion of a bigger ass stops when your legs also gain muscle, this is just the body structure of some individuals. Here are some great gluten-free exercises you can do at home. It should be noted that you can increase the intensity of all exercises by doing more repetitions and more sets, this is important if you use your body weight and work at home.

Tips and tricks for isolating the buttocks

Hip Thrust

Hip push-ups can be hard at home, since using six packs of water and other devices is not only the weight you need, however, do what you can since they are one of the best exercises. of gluten isolation. Try different hip push variations, add resistance bands, and open your knees when pushing up, hold for 10-20 seconds at the end of each set. Also, another position is lying on the ground with the floor of your feet against each other and your knees in a diamond position, push up, tighten and hold.

One-legged hip bridge

Bridges are great for your buttocks and muscles, but using the one-leg method only increases the intensity of the exercise. Start the standing position with your knees bent and your bum raised off the ground. So take your leg up and straight, now go up and down with your hips and tightening those buttocks as you go. Hold for a second and squeeze before proceeding to the bottom.

Fire hydrant in band

The fire hydrants create the exterior of the buttocks and also look at that little spot on the thigh that carries a little extra fat. Start on all fours and put a band just above your knees. Then use your outer thigh and glute muscle to move your knee open and closed. Be sure to tighten while opening the knee to the outside. This is done at a ninety degree angle. repeat 20 reps for each side.


Rainbows tone the outer sides of your buttocks and thighs. These help elevate your bum and tone, even managing some of the toughest areas at once which is super helpful. Start on all fours, point your toes and extend one leg behind you. Then lift this leg to the ceiling and slowly lower it to the floor, tightening your buttocks as you raise that leg. You can make this more difficult by adding ankle weights to your legs if you feel strong enough. Repeat 20 reps on each side.

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