Three exercises to improve the appearance of your buttocks

Carlos Magretti | Cristian González | Judit Torres | Sergi Mateu | Virginia Pascual

7 in July, 2016

Today we will talk about the training of the buttocks, some very important muscles for the health of our back. That is why you have to tone them well. Glutes are a very large and powerful muscle group, so your training should be intense and brief. The Virginia and Carlos, technicians of the Claror Marítim, they tell us three types of exercises that will help us improve their performance.

1 Exercise: squatting or squat
The squat or squat consists of triple flexing the ankle, knee and hip by locking the buttocks to the ground.
From less to more intense we can do it with these variants:
1. Fitball on the wall
2. Free without weight by supporting hands or not
3. Free with weight (slow or leap, or slow down when going up explosive)
2 Exercise: Lung or scissor
We will do Lunge or scissors with a long pass and we will keep the triple flexion ankle / knee / hip.
From less to more intense we can find these variants:
1. We keep the pass and we go up and down until the back knee almost touches the ground. It can be done with or without weight. Very important, do not move too far the front knee. It must remain on the tip of the foot and with the back straight. You need to step back and return to the starting position
2. You can also make the scissors split explosively with or without weight. This is one of the best exercises for both buttocks and legs.
3 Exercise: Sprints
The last exercise of today is the sprints. The idea is to imitate the training of speed runners.
We can do them on a flat surface and preferably not on asphalt or cement but on the sand on the beach.
An excellent variant for working on them is also the rising sprints. Brief and maximum.
And remember: If you have any questions about the execution or frequency of these exercises ask our fitness technicians and they will advise you.
Presentation: Virginia Pascual i Carlos Magretti
Technical advice: Sergi Mateu
Assembly and Video: Judit Torres
Screenplay and production: Cristian González

the authors

Carlos Magretti

fitness technician and personal trainer Claror Marítim

Higher degree of physical and sports activities, nutrition and chiromassage

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Cristian González

Graduate in Journalism (UPF), Graduate in Contemporary History (UB), Master in Business Communication Specialization in Digital Technologies (UPF).

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Judit Torres

Executive of accounts of communication, image and marketing of the Claror Sardenya

Graduate in Advertising and Public Relations (UAB), Senior Technician in Audiovisual and Multimedia Production (EMAV)

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Sergi Mateu

Responsible for fitness of Claror Marítim

Specialized Teacher in Physical Education (MEF), Bachelor of Physical Activity and Sports Sciences (LCAFE), Master of indoor cycling instructor (Keizer), Pilates Instructor and Personal Trainer.

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Virginia Pascual

fitness technique of Claror Marítim

Pedagogy, Higher Level Training Cycle in Animation of Physical and Sports Activities

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