Keeping the buttocks firm and firm is one of the goals that many women want to achieve ; for this it is necessary to perform specific exercises at least four times a week, which you can do yourself at home, and that will take you a short time , and maintain a healthy, fat-free diet. Find out the exercises to firm up the buttocks below.
EXERCISE TO CATS. GLUTEOS CONTRACTION
Get on all fours, and throw one leg backwards and upwards, so that the foot is above your head. Return to the starting position and repeat the same way with the other leg, and keep the buttocks pressed during the exercise to obtain the maximum results. Do three sets of seven repetitions with each leg, and progressively increase.
Stand up with your legs spread at shoulder height. Take a step forward, keeping the head and spine straight, so that the thigh is parallel to the ground. Go back to the starting position and repeat the process with the other leg. Once you have mastered this exercise, you can add weight with a dumbbell in each hand while doing the exercise. Do twelve repetitions with each leg and increase the number weekly.
This exercise is the most common of all buttock exercises , once you have mastered this exercise, you can add weights to get better results. Stand with your feet shoulder-width apart. Bend your knees, until you squat, with your thighs parallel to the ground, keeping your back straight, and then return to the starting position. Make three sets of ten repetitions, increasing progressively each week.
Place yourself in front of a chair or a table about 30-35 centimeters high, support one of the legs on the table, putting all your weight on the leg, and do not use the other leg at all, letting it hang, and keeping a few seconds . Repeat ten to fifteen times and then change legs. Later when you master the exercise , you can use weights to make exercise more difficult.
EXERCISE LIFTING THE GLUTEOS
Tubate on your back with your knees bent and arms at your sides, along your body, and lift your hips off the floor, without using your hands and with your buttocks tight, and holding for a second before returning to the starting position. Make three sets of seven repetitions and progressively increase.