Wed. Aug 17th, 2022

Get ready for a round, bouncy butt, and even if you can’t hit the gym for some reason, you can easily do all of these exercises at home.

You can literally find many different exercises to pump up your buttocks online. But not all of them 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 elastic and slightly increase their volume.

All you have to do is do this workout every day. You won’t spend more than 15 minutes on it, but the results will be excellent. You should do each exercise for 40 seconds and then take a 5 second break. And if you want to get even better results, increase the time spent performing each exercise.

JUMP SQUATS

First, you need to stand upright with your feet shoulder-width apart.

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Start by doing a normal squat, then you should contract your core and jump explosively.

Then, when you land, lower your body 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.

DONKEY

You should kneel on the floor or on a mat and bend over at the waist with your arms stretched out in front of you (perpendicular to your torso) to get into a push-up position.

But with your arms shoulder-width apart and your head facing forward.

The curvature of 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 up until your hamstrings are aligned with your back, maintaining a 90 degree bend angle.

Next, you need to contact your glutes throughout the movement and hold the contraction at the top for a second.

At the end of the movement, the upper 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.

KNEE PUSH-UPS

Begin this exercise in the same position as a push-up and keep your knees in contact with the floor 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 maintaining many of the benefits of pushups.

Do this exercise for 40 seconds.

BURPEES

You should start in a squat position with your hands on the floor in front of you, then bring your feet back into a push-up position.

Then, bring your feet back into a squat position and jump as high as you can from the squat position.

Do this exercise for 40 seconds.

FROG JUMPS

First, stand up with your hands behind your head and squat down keeping your torso straight and your head held high, this will be your starting position.

Then jump several meters forward, avoiding jumping unnecessarily high, and when your feet come into contact with the ground, absorb the impact through your legs, and jump again.

Do this exercise for 40 seconds.

PILATES SWIMMING

Lie on your stomach with your legs straight and together and, keeping your shoulder blades tucked into your back and your shoulders away from your ears, reach your arms straight up.

Next, lean into your core area to lift the rest of your body off the floor.

Then, extend your arms and legs from the center in opposite directions until they naturally lift off the ground, alternately moving your arms and legs at the same time, as if swimming.

Do this exercise for 40 seconds.

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