have a round butt
Many women have problems with their buttocks, but you should not worry because you can make the butt of your dreams. So get ready to get a round and toned butt, and even if you can’t get to the gym for some reason, you can easily do all these exercises at home.
You can literally find many different exercises to get your butt in shape on the internet. But not all are equally effective and good.
That is why we have prepared a set of exercises that can reduce excess fat in the buttocks, eliminate cellulite , make the buttocks more toned and slightly increase their volume.
All you have to do is perform this routine every day. You will not spend more than 15 minutes, but the results will be magnificent. You have to do each exercise for 40 seconds and then take a 5 second break between exercises. If you want to obtain even greater results, increase the time of completion of each exercise.
1. Jump Squats
First of all, you have to stand with your feet shoulder-width apart. Start by doing a normal squat, then you have to contract your core and jump explosively.
Then, when you land, lower your body back into a squat position to complete one rep. You have to land as quietly as possible, which requires control.
Do this exercise for 40 seconds.
2. Donkey kick
You have to kneel on the floor or a mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) to get into a push-up position.
But with your arms shoulder-width apart and your head looking forward. The bend in your knees should create a 90-degree angle between your hamstrings and your calves, and this will be your starting position.
Then, as you exhale, lift your right leg until your hamstrings are in line with your back, maintaining the 90-degree angle of flexion. Next, you should contract your glutes throughout the movement and hold the contraction at the top for one second.
Tip: At the end of the movement the top leg should be parallel to the ground while the calf should be perpendicular to it.
Then return to the starting position while inhaling. Now repeat with the left leg.
Do this exercise for 40 seconds.
3. Knee push-ups
Begin this exercise in the same position as a push-up, and keep your knees in contact with the ground as you press up, lifting your upper body.
By keeping your knees on the ground, you reduce the total weight you need to lift to complete the movement, while retaining many of the benefits of the pushup.
Do this exercise for 40 seconds.
4. Burpees
You have to start in a squat position with your hands on the floor in front of you and then bring your feet back to the push-up position.
Next, bring your feet back into the squat position and jump as high as possible from the squat position.
Do this exercise for 40 seconds.
5. Frog jumps
First, stand up with your hands behind your head, and squat keeping your torso upright and your head up, this will be your starting position.
Next, jump forward several meters, avoiding jumping unnecessarily high, and when your feet hit the ground, absorb the impact through your legs, and jump again.
Do this exercise for 40 seconds.
6. Plank push-up
Start in a full plank and lower your right elbow to the mat and then your left elbow, coming to an elbow plank.
Next, put your right hand on the mat and straighten your right elbow.
