5 exercises to tighten and strengthen the buttocks

In order to properly work the muscles of the buttocks, need to exercise regularly.

The problem is that many expect to get instant results with their workouts, and when you do not notice visible changes, give up and drop classes. They simply give up and look for another "magical" way to get a firm butt.

But the fact that the effect of such exercises is long term, and you must be consistent and patient to see the results of their work.

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Many of the most effective exercises is to practise at home.

 

1. Bobs

Squats are one of the types of exercises that can not be missing in your training, if you want to tighten and firm the gluteal muscles, legs and hips.

This exercise trains the rear part of the body, strengthening muscles and preventing them from sagging.

How to perform squats?

• Stand straight with feet at shoulder width, knees bend, the body was a little lower.
  
  
• Start to drop the pelvis as if you are going to sit on a chair, standing behind. Ensure that your knees do not go beyond the line of the toes.
  
  
• Hold the bottom position for 4 seconds and return to starting.
  
  
• Can increase the intensity of the load, picking up a dumbbell or barbell (body bar).
  
  

Perform 4 sets of 15 reps.

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2. Lift buttocks

This simple exercise is designed to study the muscles of the buttocks, the improvement of body balance and increase endurance.

How to perform?

• Lean on right knee and right hand. Look at the floor.
  
  
• Extend your left arm forward and left leg back. Now raise your right leg up to the body weight fell only to one knee.
  
  
• Keep this body position for 10 seconds, then relax and repeat starting with other foot.
  
  

Perform 5 repetitions on each side.

 

3. Plank with leg lift

Plank is a well — known and very effective exercise for endurance. It allows you to work different muscle groups.

Strap healthy lower back, and is also suitable for the activation of metabolism, allowing you to make the stomach more flat and at the same time strengthen the back and lower torso.

In this case, we suggest you Supplement this exercise with leg lifts to work the buttocks more intense.

How to perform?

• Adopt the prone position and then lift your body resting on your forearms and toes.
  
  
• Make sure you have a straight back and stomach.
  
  
• Now bend one leg at the knee and lift it up. Hold this position for 10 seconds.
  
  
• Relax and repeat the exercise, lifting the other leg.
  
  

Do 5 repetitions on each leg.

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4. Lunges

This exercise will allow you to tighten the buttocks and make them firmer, but also help to strengthen the muscles of the thighs and calves.

How to perform the exercise?

• Stand straight with feet shoulder width apart. Then take a large step forward (lunge).
  
  
• Make sure that your knee is bent so that the thigh is parallel to the floor (90 degree angle at the knee).
  
  
• The other foot must remain behind the knee almost touches the floor.
  
  
• Maintain balance for 4 seconds and return to starting position.
  
  

Perform 3 sets of 10 repetitions on each leg.

To increase the intensity you can always self, picking up a dumbbell.

 

5. Stretch the hips

This exercise will strengthen and tighten the muscles of the buttocks.

At first it may seem complicated, but as you execute it you will get used and will be able to increase the number of repetitions.

How to perform?

• Lie on the bench face down so that your legs were stretched back, hips on the edge and feet hanging down.
  
  
• Now raise your legs at the same time straining the muscles of the thighs and buttocks.
  
  
• Hold this position for a few seconds and slowly lower leg (without letting them fall).
  
  

Perform 10 or 15 repetitions.

As you can see, start working on yourself can be right now. These exercises will help you improve the appearance of your buttocks. Try to practice regularly and enjoy the result published

 

P. S. And remember, just changing your mind — together we change the world! ©

Source: steptohealth.ru/5-uprazhnenij-chtoby-podtyanut-i-ukrepit-yagoditsy/