10 Exercises by Victoria’s Secret Models That Will Help You Get the Perfect Buttocks You’ve Always Dreamed Of

Dreaming of firm buttocks costs nothing and is something that is on the radar of the vast majority of women. But, as almost all of them know, this is not an easy challenge and, as much as there are several miraculous techniques being offered out there, most of them don’t usually bring great results.

But, if you’re one of those non-conformists who are looking for the perfect buttocks, we have good news: you don’t have to kill yourself training in the gym or doing endless squats with strenuous weights. The secret is precisely in perseverance and constancy. Or, to put it more simply: don’t get discouraged and build the perfect body little by little. And a training tutorial from the famous Victoria’s Secret brand can help you a lot in this regard. This is the training given to the brand’s angels by a team of trainers to keep them in shape.

The team of awesome.club evaluated these training logs and concluded that they are relatively simple exercises. That’s because, although they tend to be very disciplined, angels don’t like boring training. The Victoria’s Secret team has modernized some simple and basic exercises to make them more dynamic and efficient.

Stand with your arms at your sides and place the ankle of one leg at the knee of the other, as men usually sit.

Do a squat, trying to keep your thighs parallel to the floor. Avoid leaning forward, as this will give your glutes the maximum amount of exercise.

Repeat the movement 15 times with each leg — if you don’t feel comfortable, start with eight repetitions and increase as you gain practice.

Lie face down on a flat surface. Bend your knees, bringing your legs up to calf height, as shown in the image above. Raise one leg as high as you can. Try to keep your hips pressed firmly into the floor. To ensure greater efficiency, the exercise should be done slowly, feeling the muscles as much as possible. Prioritize the excellence of the movement, not the number of repetitions. Repeat 15 times with each leg, or start with eight repetitions if you’re not practiced.

If you are already used to squats like burpee, you probably won’t have difficulty with this move. Stand with your arms bent. Jump quickly and energetically and land in a deep squat position, touching the floor with your hands. As you return to the starting position, keep your back straight, thus working the back of your thighs. Repeat 20 times — start with 15 if you’re not used to this type of movement.

Lie on your stomach, supporting your body weight on your elbows and lift one leg until it is parallel to the floor. Slowly start moving your leg diagonally, first to the side of the supporting leg and then to the other side. Do 20 reps on each leg, or start with at least 15 if you’re not practiced.

Support yourself on one leg and make a kicking motion, raising your leg as high as you can. Bring the leg back behind you. Kneel down, making your front leg (the one that went forward) form a 90-degree angle with the floor. Repeat 20 times with each leg (or 15 if you’re not used to it).

Lie on your side, bend your legs, bring your feet together, supporting your head with one hand as shown in the illustration above. The exercise consists of separating and joining the knees. Control the movement, prioritizing the quality of the exercise. Repeat 12 times on each side. If you’re not used to it, start with 10 reps.

Lie on your side, bend your legs and bring one knee up to your chest. Then extend your leg and raise it to a 45 degree angle. Hold this position for as long as you can — ideally at least one second. Repeat 15 times on each side — you can start with eight if you’re not used to it.

Lie on your side, bend your legs and lift them up. Make circular movements as slowly as you can, clockwise. Repeat 10 times with each leg (or eight if you’re not used to it).

Do the regular squat, but pushing your buttocks back as far as you can. Then bring your knees closer together. Then, in the same position, separate your legs as much as possible. Make sure your knees are not higher than your toes. Do the exercise for 30 seconds — 20 seconds if you’re not used to it.

Move one leg back and lean forward. Stand up straight and at the same time make a backwards kicking motion, holding the position for a few seconds. Do 2 sets of 8 moves on each leg — or, if you’re not used to it, start with 6 reps and build up.

By the time you’re done exercising, your muscles should be—literally—on fire. And, for the training to produce better results, always try to exercise on an empty stomach. If you feel dizzy or unwell, eat something very light first. So, are you ready to get started?