The 5 most effective exercises to firm and lift the buttocks after 40 years

The squat exercise is indicated if you want to firm and tone the muscles of the legs and buttocks. This staple exercise engages the glutes, hamstrings, quads, and abdominals of the body, so adding it to your exercise routine can maximize your workout.

Squats allow us to act on specific muscle groups, optimizing training and making it even more effective. Squats help strengthen, tone and sculpt your entire lower body.

Remember that before doing any type of exercise, it is a good idea to do a good warm-up routine and check for back problems. Start with light intensity, increasing as you train your body and become familiar with the movements.

The leg muscles and glutes are undoubtedly the two most active muscle groups in almost all types of squats. Below we list 5 exercises for the buttocks and explain how to put them into practice to avoid injuries and achieve satisfactory results.

Classic squat

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Sumo squat

Stand with your feet slightly wider than hip-width apart and turn your feet out.
Keeping your hands together in front of your chest, push your hips down and back into a squat.
The weight should be on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
Return to the standing position and repeat.
Do 10 repetitions.

Squat with bow

  • Start with your feet shoulder-width apart and your arms hip-width apart.
  • He bends his knees and, coming down, brings his right leg back and to the left in a bowing motion.
  • When your left thigh is parallel to the ground, push up through your left heel and return to the starting position.
  • Repeat 12 reps on this side and switch legs.

Jump squat

  • Start standing with your feet, arms bent, and hands clasped behind your head.
  • Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
  • Extend your legs and jump your feet back to the starting position, immediately jumping back out.
  • Complete 3 sets of 12 repetitions.

Bulgarian split squat

  • Get into a split stance with your right foot forward and your left foot raised on a bench behind you.
  • Hold a dumbbell in each hand with your elbows close to your body.
  • Inhale and lower your left knee (back knee) toward the floor while keeping your torso upright.
  • Exhale and push your right foot (front foot) toward the ground to return to the starting position.
  • Complete 10 repetitions and then switch legs. Full three sets with each leg.