More is more when it comes to glutes.
Flat, shapeless derrières are no longer in style. Now, everyone wants the voluptuous backside of celebrities like Kim Kardashian or Beyoncé. This desire extends to men as well, who work themselves to the bone at the gym to achieve a perky, firm butt.
Both men and women insist on doing the wrong, boring exercises, and they don’t achieve that round, sexy shape. They’re doing it all wrong.
The ones who know exactly what workout to follow are the fitness influencers on Instagram. There’s one thing they all do, but be warned, you need a gym abductor machine.
As we see in the following images, the women sit or squat and push their legs outward against two weighted resistances. This machine works the hips, thighs, and glutes. And, as we can see, it works.
The abductor machine is very efficient, but you have to be careful when using it, as it’s very easy to get injured. Personal trainer Pete McCall warned in ‘The Daily Mail’ that it’s much better to perform the exercise squatting rather than sitting on the seat.
Bianca Vesco shares this opinion, noting that, depending on your physical condition, this exercise could be potentially dangerous: “If you have a weak butt or knee problems, definitely don’t do it.”
If this exercise doesn’t appeal to you, don’t worry: we know what these women do to look so good. Below are other exercises you can do easily and without any equipment.
Easy exercises for glutes
1) The spear
Lie on your back with your arms at your sides and your knees bent. Place your feet firmly on the floor. Lift your hips up, hold the position for 60 seconds, and lower yourself back down. Repeat this exercise ten times.
To make it more challenging, once you’ve lifted your body, try raising one leg and holding it up for 10 seconds. Alternate legs, doing at least 8 repetitions on each side.
2) Kicks to the sides
We begin on our knees, with our hands on the floor and our back straight. We align our hands with our shoulders and our knees with our hips.
We lift one leg 90 degrees off the floor and then extend it as if we were kicking. Finally, we bend the knee again to bring the foot as close to the buttocks as possible.
3) Horse kick
We start standing with our feet slightly apart. We try to keep our weight on one leg while extending the other as far back as possible, mimicking a horse’s kick. Then, we bring the leg forward and bend the knee to prepare for the next kick.
4) Elevations
Place your hands and knees on the floor, keeping your upper body engaged. Lift one leg back to a 90-degree angle. Push your leg as high as you can into the air. Lower your leg.
5) Strides
Standing, step one leg forward, keeping your torso upright. Focus on keeping your weight on the forward leg without losing your balance.
Surgery, another option
There are a large number of women who don’t want to kill themselves at the gym to achieve a stunning figure. So, they turn to surgery. In fact, buttock augmentation procedures—gluteoplasty—have increased between 20 and 30% in the last two years in Spain, according to the Spanish Society of Plastic, Reconstructive and Aesthetic Surgery (SECPRE).
In a statement, this medical society highlighted that the increase is primarily due to the influence of celebrities, and also to the growing relationship with Latin America, where the aesthetic ideal shows a preference for larger buttocks.
Buttock augmentation procedures have increased between 20 and 30% in the last two years in Spain. However, the Spanish Society of Plastic, Reconstructive and Aesthetic Surgery (SECPRE) warns that this is a potentially complex surgical procedure and should always be performed by qualified specialists.
The typical patient seeking this type of surgery is female, with a small percentage of male patients who, if they opt for gluteoplasty, do so primarily to achieve muscle mass in the area that is proportional to the rest of their body, which they work on in gyms.
Although buttock augmentation surgery does not present significant risks of complications, implant displacement can occasionally occur.
Jesús Benito, Vice President of Aesthetic Surgery at the Spanish Society of Plastic, Reconstructive and Aesthetic Surgery (SECPRE), emphasizes the importance of avoiding liquid silicone injections in the buttocks “at all costs,” as this product is not accepted by the medical community or any plastic surgery association, and its use can pose a serious risk to the patient’s health.
In buttock augmentation, the two most common procedures are implant placement and fat grafting using the patient’s own fat, or “autologous fat,” although combining both techniques is also an option.