10 Minutes of Easy Training For a Firmer Buttocks

Get rid of a relaxed buttocks, enjoy the confidence of a perfectly shaped seat with 10 minutes of training for a firmer buttocks.

These exercises will strengthen your buttocks, thighs and back. Before you begin, warm up your muscles and joints with a 6-minute warm-up routine. Then, rest with a 5-minute stretch.

Squat

Targets: back and legs

Stand with your feet shoulder-width apart, your feet pointing forward and your arms. Bend down by bending your legs at the knees as if preparing to sit on a chair. Lower yourself as much as you can, keeping in mind that your goal is to keep your thighs parallel to the ground. Slowly return to starting position and repeat 8 to 10 times. And you will be surprised with your firmer buttocks.

Lateral leg lift

Targets: buttocks and lower back

Lie sideways on your right side of your body with your right knee bent at a 90 degree angle with your left leg straight and in line with your back. Squeeze the top of your buttocks with the fingers of your left hand to keep your left hip slightly tilted forward. Raise your left leg as far as you can, not letting your hips go back. Slowly return it to the starting position. Repeat 8 to 10 times and also on the other side.

Bridge

Targets: buttocks and lower back

Lie on your back with your knees bent and your heels close to your buttocks. Your feet should lie shoulder-width apart and flat on the ground. Lift your hips to make a straight line from your hips to your shoulders. As you lift, tighten your abdominal muscles and buttocks. Gently lower yourself to the starting position and repeat 8 to 10 times.

Back shot with one foot

Targets: buttocks and lower back

Get on your knees and arms – knees below the hips and arms below the shoulders. Keep your left leg bent at a 90 degree angle, raise your knee as much as you can by squeezing your buttocks muscles. Return to starting position and repeat the exercise 8 to 10 times for both legs.

A step forward

Targets: legs and buttocks

Stand up straight with your feet together, take a step forward with your right foot. Bend your knees slightly until both legs are at an approximately right angle. Also, your left knee should not protrude forward and cross your toes, and your left knee should not touch the floor. Rise to the starting position. Repeat 8 to 10 times before changing the leg you are exercising.