Firm buttocks: exercises for a perfect ass
Now summer is coming, raise your hand who does not care about his physique and not want to wear it on the beach type.
No one is saved, show a good appearance is a concern equally to men and women, and usually both sexes agree that one of the parties who would like to improve and strengthen are the buttocks .
The buttocks is an area that offers multiple variants when exercising it, and we can do exercises to tone and tighten the area can be made anywhere, but yes, you should be consistent to see results.
The first thing you should keep in mind that to see results not just follow to crack table exercises that we will talk to you about, you should also take care of food , control the fat, and habits of life, since it is no use to strengthen the glutes if then we will spend 10 hours sitting in a chair.
Exercise to Step
If you choose to go to a gym the options are many, but the simplest and most effective is the step . Not being an exercise too hard does not win the glutes muscle but is toned. This exercise can also be done without having to go to a gym, just climbing stairs steadily toning your butt, but the motivation and intensity in a step class is always greater.
Squats for butt
If you prefer to exercise them in your house, the squat can also be a good option for strengthening the derriere. We just need to support our backs against the wall, right next to it, and go gliding as we bending the knees.
Ideally, the first to reach flex maintaining a 45 ° angle between the thighs and the wall and hold in this position 30 seconds to get back up to the starting position. Once you have picked up more practical after a few days, we can go down to the thighs and knees together form 90 and hold that position in 1 minute, repeating the movement 5 times resting 30 seconds.
Scissors for women
f you have a light weight dumbbells at home can make another fundamental exercise to get some buns of steel: the scissors . So called this exercise you will see below as best understood visually.
In just six minutes Butt Blasting Workout
And finally a series of exercises, perhaps the most complete, and that in just six minutes you can do at home.
They seem simple, but are very intense, yes, I remember to perform these exercises must lean on a mat or something soft to support your knees, back parallel to the ground always and keep your abs tight. You can also support the elbows if you see it in that position will cost you more or arms hurt.
I remind you that you can also supplement these exercises with daily activities, climbing stairs, cycling, or swimming to be great allies for a firm butt .