Do it, Squidward!  6 exercises to strengthen the glutes and tone the buttocks

Do it, Squidward! 6 exercises to strengthen the glutes and tone the buttocks

After comedian Paulo Vieira played with Tadeu Schmidt’s butt size yesterday (18) on the BBB, the moderator posted a video this Thursday (19) showing that he is investing in training to strengthen his butt.

The joke started after Paulo mentioned (or not) the moderator’s advanced qualities. “A person can’t do Big Brother who’s undergoing plastic surgery. Tadeu even stuck an ass,” he said. In the sequence, a camera showed the presenter with less charged buttocks. “If I refute Paulo Vieira, there is evidence that I still have a journalist’s ass,” the presenter later wrote on Instagram.

Tadeu had already attracted attention last week with the size of his triceps.

After yesterday’s statements I have to go back. Thaddeus Schmidt

If you also want to strengthen your butt, like Tadeu, we have separated some exercises below. But beware:

  • Talk to a physical education teacher before adding exercise to your routine.
  • Remember that after training, it is recommended to rest for about 48 hours before training the same muscle group again.

Six exercises to strengthen the glutes

1. Sumo squats

  • Place your feet more than shoulderwidth apart. Keep your toes pointed outward and stretch your arms out in front of you, keeping your hands together.
  • Bend your legs and squat, hips joined, as if you were sitting in a chair.
  • Return to the starting position by pressing into the floor with your heels this way you’ll feel your lower glutes working.
  • Keep your stomach tight throughout the movement to avoid back pain.

Do 3 sets of 20 reps. Rest 45 seconds at the end of each set.

2. Lunge

  • Stand with your hands on your hips. Take a step forward with your left leg. Bend your knees and squat down until your left thigh is parallel to the floor and your right knee is almost touching the floor (forming a “square” with your front leg and another with your back leg).
  • Return to the starting position by pushing off with your left leg and pressing your front foot into the floor.

Do 15 reps, switch legs, and repeat the movement. This is a series. Do three sets. Rest 30 seconds in between.

3. Heel contact lunge

  • Stand with feet hipwidth apart and bring your hands together in front of your torso. Tighten your abs, step forward with your right foot and bend your legs until your left knee is near the floor.

  • Lift your left foot to the side, go behind your right leg and touch your heel with your right hand. Return to the starting position and then repeat the movement with the other leg.

Perform the exercise for 1 minute without a break and move on to the next without a break.

4. Runner lunge with jump

  • Stand with feet hipwidth apart and arms at your sides.
  • In one quick, continuous motion, without stopping, perform the following steps: Step back with your left leg extended and place your hands on the floor — get into the starting position for a 100meter sprint. Then, stand up and jump, bending your left leg and raising your knee at least to hip level.
  • Repeat the movement with the other leg.

Do the exercise for 1 minute. When you’re done, rest for 30 seconds to 1 minute.

5. Bulgarian squat

  • Stand with your back to a chair. Step forward with your left leg and place your right foot on the seat.
  • Bend your left leg, lower your body and bring your left knee closer to the floor. Make sure your front knee doesn’t go over your toes. Straighten your leg and return to the starting position.
  • The leg resting on the chair should not exert any force the effort should always come from the leg resting on the floor.
  • Contract your stomach to stabilize your torso during the movement and always keep your eyes forward to avoid neck pain.

Do 12 repetitions, switch legs and repeat the movement. This is a series. Do three exercises with a 1minute break in between.

6. Gluteus medius with chair foot

  • Stand next to the chair. Place your right foot on the seat and keep your leg straight. Halfbend your left leg, lower your body, and then come back. The leg resting on the chair should always be straight.
  • Try to focus your gaze on an object so you don’t lose your balance.
  • Another tip is to be careful to descend with a very straight posture to prevent the knee from pointing inwards, which can cause strain and pain in the joints.

Do 15 reps, switch legs and repeat. This is a series. Perform 3 sets with 45 seconds rest between sets.

*With information from reports published on 10/13/2019 and 03/10/21.