5 Exercises To Strengthen The Muscles Of The Tail

There are some exercises to strengthen the muscles of the tail that will help us to tone this area and look better. This way we will help the buttocks to rise and look well worked.

Go ahead and adopt and maintain a healthy lifestyle, in which you practice exercises like the ones that we are going to discuss with you on a daily basis. These will not only contribute to your well-being but will help you look better.

Exercises to strengthen the muscles of the tail

If you have been to the gym, you may recognize some of the exercises that we will propose. If not, don’t worry. We will be as explicit as possible so that you can start doing these exercises at home and, over time, notice the progress. Then, if you want, you can even do them in the gym or before going to it.

1. Squats

Squats are a classic exercise and very good to strengthen the muscles of the tail. If it is the first time we do them, we must be careful with the posture. This exercise is performed as if we were going to sit on a chair.

The problem is that sometimes our knees hurt. This means that the knees may be over the feet, or that we do not put the pelvis well back.

Once you are familiar with squats, you can add weight to them. In some cases a bar is used, although you can also use dumbbells if you have them.

As you practice this exercise, try to lower your tail a little more. It’s a good way to strengthen your glutes even more. There is also the sumo squat, in which the leg spread is greater.

Perform 3 sets of 10 squats.
Rest 2 minutes between one series and another.

Discover: The 3 best exercises for your health

2. Lunge back

Stride to strengthen the muscles of the tail

We know how to stride forward, making the knee brush the ground. However, to strengthen the muscles of the tail, we are going to stride back. Of course, we have to keep our backs straight.

During the exercise we have two options:

One is to alternate stride back, first with one leg and then the other.
However, there is another option (the most used) which is to do the repetitions that we want first with one leg and then with the other.
We will have to do 3 series of 10 strides with each leg.
We will rest 1 or 2 minutes after having performed each series.

It is important to mention again that as we gain confidence with this exercise we can add weight to it. Even more toned buttocks can be achieved with dumbbells or also with a barbell.

With the image that heads this section you will have much clearer how to perform the stride backwards.

3. Pelvic lift

There are many names for this exercise, but we are going to opt for the simplest “pelvic lift”. This exercise is performed lying on the floor, with the legs supported and raising the pelvis as high as we can.

The feet never stand on tiptoe. They must be fully supported on the ground. This exercise can also be done by supporting the legs on a ball, the wall or a platform.

As you progress through this exercise, you can add weight to it. With a barbell or weights resting on the abdomen, the activity will be much more profound.

Perform 3 or 4 sets of 10 lifts each.
Rest about 3-4 minutes between one series and another.

4. The puppy

Lateral leg raise to strengthen the tail muscles

This exercise is performed by standing on four points of support (hands and knees) in the doggy position. This will allow us to perform two different exercises to strengthen the muscles of the tail. Let’s see what they are:

1. Lateral abduction

In the doggy position we are going to work the gluteus medius by raising one of the legs to the side.

The leg has to be in the starting position, bent, and the only movement it should have is to the side (as in the image above).
Perform 3 sets of 10 repetitions on each leg.

2. Leg raise

Leg raise to strengthen the muscles of the tail

The next exercise we can do in this position is to raise the leg up.
It must also be flexed and we are going to squeeze the tail muscle so that the leg is raised as much as possible.
Perform 3 sets of 10 repetitions on each leg.

5. Deadlift

Whenever this exercise is performed, it appears that it does nothing. However, it is necessary that we lift a considerable weight and that we do it in the correct way.

To perform the deadlift we have to have the knees slightly bent, as well as the pelvis a little back.

With weight between our hands, we lower our torso to the ground, looking straight ahead to keep our back straight, and we go up.
When going up, the pelvis goes forward and we stretch our legs.
The important thing is to force yourself to go up with the buttocks. Sometimes this exercise is done on a platform to lower yourself lower and increase your strength.

Final note

Have you ever done any of these exercises to strengthen your tail muscles? Do you think that one works for you more than another?

Remember that if you don’t know how many reps to do, the magic number is 10 or 12. Especially in those exercises with a relatively high weight. In others, you can perform, from 12, the repetitions that you consider. Between series and series, we can take a 30-second break.