Wed. Aug 17th, 2022

Get ready to get a round and elastic butt, and even if you can’t go to the gym for some reason, you can easily do all these exercises at home.

You can literally find many different exercises for pumping up your butt online. But not all of them are equally effective and good. That’s why we have prepared a set of exercises that can reduce excess fat in the buttocks, remove cellulite, make the buttocks more elastic and slightly increase their volume.

All you have to do is do this training every day. You will spend no more than 15 minutes on it, but the results will be great. You need to do each exercise for 40 seconds and then take a 5-second pause. And if you want to get even greater results increase the time spent performing each exercise.

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.

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 contact your glutes throughout the movement and hold the contraction at the top for one second.
  • 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.

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.

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.

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.
  • Then 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.
  • 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 on your abdominal area to lift the rest of your body off the ground.
  • Next, extend your arms and legs from the center in opposite directions until they naturally lift off the ground, moving your arms and legs alternately at the same time, as if you were swimming.
  • Do this exercise for 40 seconds.

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