Sunday, April 19, 2015

7 Exercises to firm the buttocks at home

If you want the perfect buttocks, there are very good routines or outside of the gym that you can help. In the following article you will learn the most effective exercises to reaffirm the buttocks, to get good results in a matter of weeks.
Sagging of the buttocks is an aesthetic problem that requires, first measure of effort and second, of constancy, in order to correct it. With regular exercise, you can get the figure you want.
It is necessary to take into account before starting the routine to the buttocks that at all times the back must be straight, so take care it and avoid problems. What has to work is the area of thighs and not the waist. If you feel strain or pain in the lower back or hips, then it means that you're doing the exercise wrong. It rearranges the stance and start again.
For more than that you'd like to have firm buttocks don't have to neglect the back or cause injury. The exercises can be done both in the gym and in the room of your house, what is important is that you are strict with the routine, that the repeating work at least three times a week and eat healthier. Because nothing you will challenge yourself whether after ingest any food. And don't forget to drink at least two liters of water per day, you do or don't exercise.

1-The best exercises to firm buttocks:

7 Exercises to firm the buttocks at home Hip extension Beauty tips


No doubt they are the best known exercises for glutes, thighs and legs. It is essential to exercise for any routine. You can do it with different variants, using a bar with weights, dumbbells or just the weight of your body to generate resistance. Standing separate leg to a width of shoulders. If you use dumbbells, may be to the sides of the body (one in each hand) or with the arms stretched to the sides (at the height of the shoulders). If you use weight bar, pass it behind the head and hold it with your shoulders. Flexing the knees so the body down. He is that your thighs are parallel to the floor, and that the imaginary line of the knee does not exceed the tips of the toes. Hold this position for a few seconds before getting back to the initial position. The movement should be slow and leisurely.

2.Half squat or lunge:

It is a simpler variant of the previous year. The position is the same, and you can also use your body, bar of weights or dumbbells as resistance. Feet at shoulder width. Instead of down to the floor, what you should do is to take a step forward with one foot, more exaggerated as you can without losing balance. Keep shoulders above hips. Leg that has been left behind must also bend from the knee, so that it touches the floor. The front knee should not exceed the line of the ball of the foot. He returns to the starting position and repeat with the other leg. Exchange and complies with the same amount of positions with each one.

7 Exercises to firm the buttocks at home Hip extension Beauty tips

3.Hip extension:

Lying on her mouth down on a bench in gym (or you can do it in your bed), the hips should be at the end, with his feet hanging down. It raises both legs at the same time, pressing with the muscles of the thighs and buttocks. They should be at the level of the hips. Keep this position and alternating as if you were kicking to swim, but in the air. When a leg is closer to the chest, the other is at the height of hip, they meet in the middle of the movement.


In front of a bench or Chair that is resistant and high to tip a knee at a 90 ° angle and stand on it. It is located right on the Bank and raises the body using the strength of the muscles in your thighs and buttocks. It is stretched as much as you can, the idea is that the leg is fully extended. The left leg should not touch the Bank, but if you can get on tiptoe. Keep the position a few seconds and down, slowly. Repeat five times with that leg before changing.

5.Pressure of buttocks:

Place your knees, elbows and forearms on the floor. The knees at the height of the hips. Elbows in a straight line with the shoulders. You must tighten the stomach and align well back. Now raise the left leg until the knee is flexed hip height you. Tightens the glutes for three seconds and descends to the initial position. Make fifteen repetitions before moving on to the other leg.


Start the exercise in the same position as the previous, supporting elbows, knees, and forearms on the floor. It tightens the stomach and lifts his right leg to the height of hip, flexing the knee. Kicks can be both up (as if the sole of the foot to touch the ceiling) either back, stretching the leg and that is straight. In either case you should keep a few seconds. Get eight repetitions and changes of leg. The exercise to be more resistance, you can use ankle weights.

7 Exercises to firm the buttocks at home Hip extension Beauty tips

7.Pelvis lift:

Lie down mouth up on a mat, supports the soles of the feet on the floor, bending your knees. The arms to the sides of the body. It elevates the pelvis toward the ceiling, applying pressure with the buttocks or thighs. The back should be diagonal to the ground. Hold the position for a few seconds and returns to the initial position, without touching the mat with the buttocks. Do ten repetitions, rest and start again. A Variant to this exercise is to place a round weight in the abdomen.
Try these easy and useful homemade tips.your comments will highly appreciated.


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