With these exercises it is possible to have firm buttocks, take advantage of the quarantine and change your body
Discipline is basic to achieve anything in our life, the same happens when we want to change our body, it goes from starting to eat balanced, to doing some exercise routines. In a Relationship he shares five exercises to have firm buttocks.
It is important that to follow these exercises, you do not have any lessons since otherwise it will be a more serious problem, it is important that you consult a specialist. But if you are healthy, it is time to start doing simple exercises to change your body .
This quarantine takes an hour of your time and allocates it to exercising , always remember to warm up a little before starting with the following exercises that will make your buttocks firm.
Half Squat
This exercise is simple but it must be done correctly, if you do it right you can even recover from an injury to your knees or hips. This exercise is interesting since you don’t need any equipment to do it.
You just have to place a chair behind you, spread your feet and make sure they are at shoulder height. Little by little you lower your hips until you are slightly separated from the seat. These should perform 10 repetitions or 20, depending on your skills to do it.
Buttock bridge
You will lie down on the floor, and little by little you will lift your buttocks until you form a type of bridge with your body. This helps keep your glutes and legs firm. To achieve the bridge it is necessary to bend the knees. The required repetitions are 15-20.
Kick back
You just have to face the wall, put your hands on it and start throwing a kick backwards, but this should be slow, so that your muscles work well and get stronger.
You can also perform this exercise from the floor, you just have to lie on your stomach, with your knees bent, and lift one leg back and then the other, do 10 to 15 repetitions.
Side circles
You are going to lie on your side on the floor, lift one leg and start doing very slow circles, this makes the muscles tighten and helps to form firm buttocks. Remember that in this exercise you should not bend your knees.
Shells
You lie on your side, your knees should be bent, and little by little lift one leg, and always try to touch one leg with the other. As shown in the video, do not forget to follow the recommendations so that you do not get hurt.