We are 100% supportive of Justin Timberlake in "it's special, what's behind your back". Beautiful buttocks are one of the key elements of a perfect figure. In addition, toned gluteal muscles contribute to a good physique, correct knee position during exercise and maintain an upright balance of the body. To all those who set a goal to have a sexy back, we dedicate an article with tips.

Include in your workouts special sets of exercises, cardio to burn calories and tone your muscles, as well as follow a diet. The main thing is that your muscles need protein, so stick to a high-protein diet.

Before starting classes, trainers advise you to diagnose the body and its physical capabilities with professionals in order to choose the right exercises for training. Classes in the gym will become more effective than at home, thanks to a more diverse program, exercise equipment and additional equipment. But wherever you work out, start with a warm-up session for 10-15 minutes, and then move on to the main program, which can include strength training, TRX loops, exercises on simulators and with free weight. The latter, by the way, will be as effective as possible, but beginners should not start with them. In addition, add high-intensity interval training and restorative activities (yoga, stretching, etc.).

Aim to do these routines for about 15 to 20 minutes a day, a few times per week. Allow for at least one full day’s rest in between sessions.

One of the most effective are squats with a barbell and dumbbells. Do 3 sets of 10-12 repetitions. During the latter, it should be difficult, which means that the process of muscle tissue growth has started. An easier option is the Goblet Squat with a kettlebell. Place your feet slightly wider than your shoulders with your toes facing out. Hold the kettlebell in your bent arms next to you at chest level. Squat while exhaling with a straight back, and as you inhale, rise to the starting position. In addition, squats can be performed using various simulators: gakk squats, on the Smith simulator, and so on.

Leg swings are aimed at the muscles of the buttocks and hamstrings. Lower yourself down, keeping your knees and elbows bent. The shoulders should not go behind the wrists, and the hips should not go behind the knees. Swing your legs with your knees bent at right angles back up. When you feel your back begin to arch, lock your leg in the air for a few seconds and inhale back to the starting position. Repeat the same on the other leg.