The ultimate butt exercise and preferred models !

From Josephine Skriver to Kate Upton, all the women in shape practice it. And we know their motives.

Although you have not yet crossed the screen of your smartphone, to jump from Instagram to your closet, is more than likely to do so very soon ... So, as a woman warned is worth two, we have proposed to give the most effective exercise To get a derrière to the height of that particular bathing suit. And we have found it.

It's called 'hip thrust' or 'hip thrust' with weight, toning glutes and abs at the same time, and all the models that are in shape practice it, from Victoria's Secret angels Josephine Skriver and Jasmine Tookes (the JoJa duo on Instagram ) To the up-and-coming Kate Upton. In order to consciously imitate these women, personal trainer Diego Bayon explains the technique of 'hip thrust' and gives us the guidelines to start in which promises to be the ultimate fitness exercise.

The preferred exercise of the models

All fitness experts practice 'hip thrust', and their motives have to do so, beyond getting a perfect body. Diego Bayon explains that with this exercise the buttocks are worked with intensity," Whose strengthening is important independently of the aesthetic reasons". But it is not the only muscle that is toned: abdominal, hamstrings, abductor major, erectors of the spine, biceps femoral, coleus, psoas, hip flexors ... "This is a very functional exercise that will help us later in others Movements like squatting or deadlifts, "says Bayon.

Of course, this sequence also serves to give a beautiful shape to that problematic area of the body. "The 'hip thrust' is the perfect exercise for toning and molding the buttocks . If that is our goal, we should definitely add it to our training routine and combine it with squats, " says the coach. Perfect, we will. We can only think of a 'but' ... How is it done?

The 'hip thrust' technique, step by step

According to Diego Bayon, "the 'hip thrust' is the logical progression of the 'glute bridge' , adding a bench or a step to support the upper back. "By putting your back higher, we get a much greater range of motion from our hip and an exercise with a longer stroke," he explains, before describing the step by step we must follow to do this exercise well.

1. Place the upper part of the back (the scapulae) on the bench. 

2. Flex the knees to 90 degrees, with a foot separation slightly greater than shoulder width for stability. 

3. Place the bar on your hip, at the level of the iliac spines (the hip bones) approximately, and start with the abdomen horizontally, parallel to the floor. 

4. Lower the hip by losing the horizontal line (eccentric phase) and return to the same position with a hip push (concentric phase).

" Learning the technique well is vital to getting the exercise to have faster results. So focus on the position of your body and a perfect alignment of the knee, hip and shoulders, and feel how well you position the shoulder blades," recommends this trainer .

Routine of initiation to the 'hip thrust'

Perhaps, seeing the huge dumbbells that move with your hip Josephine Skriver, Kate Upton or Barbara Fialho has led you to think that this 'hip thrust' is not for you. But, as in almost all fitness exercises, here you can also adapt the weight to your ability and go up as you get better. Bayon gives us some recommendations for beginners.

- Do between 4 and 8 sets , with between 6 and 20 repetitions each.

- Start with a manageable weight and, little by little, increase it, reducing the number of repetitions. Play with the series and the reps to find the formula that works best for you.

- Do not think that light series or body weight is a waste of time. You can use them as warming up and start adding kilos from that point.

- Concentrate on your glutes and exercise. Do not think about the exercises that will come later.

- Take your time and take it easy . If you give everything you have in this first exercise you may not feel the strength to continue training.

Bayon also proposes to combine the 'hip thrust' with the TRX to complete the training ('doing the same, you will notice that the work is different') and stresses the importance of working with load. "For women, it is extremely difficult to gain large amounts of muscle because they do not have enough testosterone," she says, to reassure those who fear gaining volume if they train with weights . "So there are no excuses: train hard, without fears and concentrate on what you want to achieve, forget the myths and focus your training.To be strong, train hard ." There is no other option.