This is what you need to have a good ass (and not lose weight)

No, to show off powerful, firm buttocks and in your place you don't have to punish yourself with hypocaloric regimens. The secret is not to lose weight, but to gain muscle. How? With proper strength training and a balanced diet, rich in quality protein.

What are the best exercises to put things in place and prevent gravity from doing their thing?

Diego Calvo (@diegocalvofficial), the Spanish coach who triumphs in Los Angeles (California), chiseling the bodies of the most admired models and actresses in the world, reveals his secrets. "You have to work from different angles in order to achieve total activation of the three muscles that comprise it: gluteus maximus, median and minor."

Diego Calvo helps actress Veronica Zoppolo execute the hip lift with elastic band.

His favorite exercise is the 'hip thrust' (lifting of the pelvis with the raised back). "You can use enough weight to brutally stimulate the buttock, with a relatively simple execution." To reach an even higher activation level, place an elastic band at the knees of your customers. "This movement is vertical," he explains, "but by adding the rubber, we create perpendicular resistance by working the muscles to the fullest."

Coach Maria Giner shows us an exercise routine to keep her ass firm.

Pilates expert María Giner (@maria_giner_) recalls that "the buttocks can not only be strengthened so that they can be useful again from an anatomical point of view, but they can also be modified - aesthetically so that they are more attractive, bulky and high. " Your plan? "Take advantage of all the opportunities offered by everyday life to strengthen them, for example, climbing stairs and performing a specific exercise chart, then stretching the area very well."

Noe Todea (@noetodea) proposes four very simple exercises that we should do "at least three days a week, so that the results can be seen". With them, without leaving home, we will work on each of the parts that make up this powerful muscle group. The trainer recommends starting with "a brief warm-up and, after finishing the session, thoroughly stretching the worked area" and "self-massage with a 'foam roller'".

Exercise table of Noe Todea to strengthen the buttocks.

IMPORTANT NOTE: It is essential to consult a professional about the convenience of starting a training program. Also listen to the calls of our body and stop before any symptoms of discomfort, dizziness or pain.

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