7 Exercises to do at home and tone your buttocks

Some people may think it’s silly, but for others, having a firm butt means an extra dose of self-confidence. However, walking and running may not be enough to give your buttocks the desired curves. Performing exercises that can be done at home is a shortcut to shorten the process of gaining a sculptural silhouette.

We, from awesome.clubwe tested more exercises designed to shape the body and make the buttocks even more beautiful and attractive.

Grab a chair; Sit on the floor, with your feet firmly on the ground, hip-width apart. The back should be against the chair; Place your hands behind the chair. Your back needs to touch the chair at your bra line. This is the starting position; Raise your hips by supporting your torso on the seat of the chair; Then slowly lower the hips again; Do 3 sets of 12 repetitions.

Sit on the chair and extend your right leg in front of you; Hands should remain together, with arms flexed or extended in front of the body. Start by standing up and pushing off with your left heel. Don’t lower your left foot; Take a break; Lower your hips and sit back down; Do 3 sets of 12 repetitions.

Kneel on the floor, feet together; Hold a dumbbell in front of your chest. Initially, start with a weight of two kilos, gradually increasing the dumbbell as it gets stronger. This is your starting position; Squat taking the buttocks back. The buttocks should lightly touch the heels; Return to the starting position; Do 3 sets of 12 repetitions.

Stand with your right foot next to the back of a chair. With one hand, hold the chair. Balance on your right foot and slightly bend your right knee. Shoulders should remain relaxed; Lift your left leg behind your body. Bring your left hand toward your right foot; With your right heel, push off to return to the starting position. Keep the balance with the right foot; Do 3 sets of 12 reps with each leg.

Lie down on a chair or table. You should feel that your body is fully supported on the surface. Legs should be down. With your hands, hold on to the legs of the furniture; Inhale and raise your legs as high as you can. The corners of the chair or table shouldn’t hurt you. Hold the position for a few seconds; Then exhale and return to the starting position; Knife 3 sets of 10-15 reps.

Lie down on the left side of the body. Legs should be flexed, pressing against each other. Use your left hand to support your head, keeping your right hand on the ground in front of your body; Your chest and knees need to be turned forward; Lift your feet, but don’t separate them. She starts moving her knees away and closer; Do 3 sets of 15 repetitions. Then switch sides.

Lie down with your stomach up. The soles of the feet should face each other, together, while the knees need to stay apart. The position resembles the wings of a butterfly, hence the name of the exercise; Squeeze your glutes and lift your hips. Then, slowly return to the ground feeling the muscle tension; Do 3 sets of 10-15 reps;

Don’t use the sides of your feet or ankles to lift your hips.

Do you prefer to exercise at home or at the gym? What is the ideal frequency for the practice of physical activities, in your case? Comment!