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active 18 years ago
Especially for women, a full and tight ass is one part of the body that makes you more confident. Not only makes you more attractive in the eyes of the couple, you must also add confident when hanging out with your friends. Unfortunately, the habit of sitting too long and age factor can make your butt loose, you know.
Your buttock or gluteus muscle is one of the posterior muscle groups consisting of gluteus maximus, gluteus minimus, and gluteus medius. In addition to holding your weight to sit down, this muscle group also works hard to hold your posture while you are on the move. So, let your butt still feel tight and charming, make sure you put these 5 movements into your exercise routine.
1Unilateral Side Leg Press
Target muscles: gluteus (buttocks) and quadriceps (quads)
Position your body on the right side of the seated leg press machine with one foot in the center of the plate press. Make sure the position of your foot forward straight and knee bend 90 degrees.
Press unilaterally and end each rep with a full stretch of leg. Do two sets with 20 rep on each leg.
2Smith Machine Weighted Donkey Kick
Target muscle: gluteus, hamstring.
Place the Smith machine bar about 70 cm from the floor surface. Then kneel on your hands and knees. Position your knee just below the bar.
Stick your right foot under the bar, then do press up with the foot until your thighs parallel to the floor. Return to the starting position without the right knee touching the floor. Do as many as 2 sets with 25 reps for each leg.
3Weighted Walking Lunge
Target muscle: gluteus, quadriceps, hamstring, calf.
Place a barbell above your shoulder blades, with a total load of 10-15 Kg. Start with a standing position, then do the lunge forward until your knee is only a few inches from the floor. Keep your knee position behind your toes.
Do 20 walking lunge without stopping.
4Smith Machine Wide Squat
Target muscle: gluteus, quadriceps.
Position the feet wider than the shoulders with the toes at a 45-degree angle.
Place a barbell Smith machine over your shoulder blade with a total load of 15-25 Kg.
Perform two sets with 25 reps without stopping while standing.
5Wide-Stance Medicine Ball Jump
Target muscle: abdomen, gluteus, quadriceps, hamstring, calf.
With the position of the foot slightly wider than the shoulder, hold a medicine ball under your chin, about 15 cm from the chest.
With the chest puffed and the core muscles tighten, lower the body to full squat movement then do explosive movements by jumping up and then landing at the starting position. Do three sets with 20 nonstop reps.