6 homemade exercises to show off spectacular buttocks

All the girls want to have a beautiful body, but sometimes it makes us lazy to exercise, or we do not have the time to go to the gym. Today we are going to give you some tips so that you have well defined glutes.


Exercise 1.

Take a more or less thick mat, if you can not use a cushioned blanket, place it in a flat place. Lie down on her, lift one leg as far as you can, do not bend her or help her with your hands. Repeat the movement 15 times interspersing the legs.

Exercise 2.

You only need an armchair and a chair. Sit in the chair, place a chair in front of you, raise your feet to the seat of the chair while you hold with your hands, let the top of your back is leaning on the chair. Lower a bit and extend your hips up while squeezing your glutes. Go up and down with your hands on your chest. Perform 5 sets of 12 repetitions each. In less than 10 days you will notice the difference.

Exercise 3.

Jumping the rope is an excellent exercise, because not only will you strengthen the buttocks, but also many other parts of the body, including the shoulders, arms, hips and legs.

Exercise 4

Stand up, your back should be upright and your arms at the nape of the neck. Put your feet together and bend your knees, making your butt close to the ground. You must do 8 sets of 10 moves each, and rest 40 seconds.

Exercise 5

Put a mat on the floor, stand in 4 with your hands and knees on it. Your back should be fully upright, raise one knee and flex it to your chest. Extend your leg back, try to be fully stretched and return. Perform 12 repetitions with each leg.

Exercise 6.

If your house is two stories, go up and down the stairs 30 times in a row, as soon as your legs begin to hurt, it means that the effort is beginning to take effect.

I recommend you do these exercises every day. At first you will be sore, it is normal, as you get used to the exercise the pain will decrease. Beauty has a price and it's worth it!

Video: Abs and Hips Workout. 10 Minute Exercise Routine (February 2020).