To have toned buttocks is the dream of any woman. Therefore, in today’s article, we are going to show you what it is that makes Brazilian get that lush backside. All you need is willpower and 30 minutes each day.
7 Exercises to get perfect buttocks
1 – Squats
Hold your feet to the distance of the shoulders and, in accordance with bending the legs, bring the hip back, as if you were sitting in a chair. You should leave the back straight and heels flat on the floor. Remember that your knees should not exceed the vertical line of the tip of your feet.
2 – Jump Squats
This time you perform the same exercise and, when you upload, gives a small leap upwards. This will also give strength to the legs.
3 – Elevation of hip
Lie throws up on a mat with your back straight. Place each arm at the side, flex your knees and begin to raise the hips by squeezing the glutes. Hold 3 seconds up and down. Perform 30 reps in a row and have a rest. You can do 3 sets of this exercise and gradually increase the repetitions as you get into better physical shape.
4 – Lateral leg elevation
Put both legs and arms on a mat with the palms of the hands separate at the height of the shoulders and the knees up to the height of the hip. Flex legs at a 90-degree angle and begin to raise them laterally until it is parallel to the ground. Collect and return to slowly raise. You can perform this exercise for 30 seconds with each leg.
5 – Elevation of the back leg
Put yourself in the same position as before and lift the leg backward. Lift and pick up each leg 30 times in a row. Remember that during all of these exercises you must keep the glutes tight for them to work.
6 – Kickback
Put yourself in the same position as before. This time you’ll have to bend the knee bringing it toward your chest and throw a kick back up with the leg.
7 – The swimmer
Lie face down on the mat with legs and arms fully extended. Lift the chest and, while lifting the left arm, lift your right leg up. Return to the original position and now raise your chest, lift your right arm and left leg.
With these exercises, you will get a firm and toned butt without the need of going to the gym or lose too much time doing sport.