You can literally find many different exercises to get your butt in shape all over 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 on 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 dedicate more than 15 minutes to it, 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 for each exercise.
JUMP SQUATS
- First of all, you have to stand upright 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.
- Perform this exercise for 40 seconds.
DONKEY KICK
- You have to kneel on the floor or on a mat and bend at the waist with your arms extended in front of you (perpendicular to your torso) to get into a bend-knee position.
- But with the arms separated at the width of the shoulders and the head facing forward.
- Your knee bend should create a 90-degree angle between your hamstrings and 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 a 90-degree bend.
- Next, you should contact your glutes throughout the entire movement and hold the contraction at the top for one second.
- Tip: 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 as you inhale. Now repeat with the left leg.
- Perform this exercise for 40 seconds.
KNEE PUSH-UPS
- Begin this exercise in the same position as a push-up, keeping your knees in contact with the floor as you press up, raising 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 push-up.
- Perform this exercise for 40 seconds.
BURPEE
- You have to start in a squatting position with your hands on the floor in front of you and then bring your feet back to a push-up position.
- Next, return your feet to the squat position and jump as high as possible from the squat position.
- Perform this exercise for 40 seconds.
JUMPING FROG
- First, stand up with your hands behind your head, and squat down keeping your torso upright and head up, this will be your starting position.
- Next, jump forward several meters, avoiding jumping unnecessarily high, and when your feet make contact with the ground, absorb the impact through your legs, and jump again.
- Perform this exercise for 40 seconds.
PLANK PUSH-UP
- Start in a full plank and lower your right elbow to the mat, then your left, coming up to a plank with your elbow.
- Next, place your right hand on the mat and straighten your right elbow.
- Then do the same to the left to return to the full plank.
- Perform this exercise for 40 seconds.
PILATES SWIMMING
- Lie on your stomach with your legs straight together and, keeping your shoulder blades flat on your back and your shoulders away from your ears, stretch your arms straight up.
- Next, you have to lean on the abdominal area to lift the rest of the body off the ground.
- Extend your arms and legs from the center in opposite directions until they naturally lift off the ground, while simultaneously moving your legs and arms alternately, as if you were swimming.
- Perform this exercise for 40 seconds.
