Have a round butt
Many women have problems with their buttocks, but you don’t have to worry because you can get the butt of your dreams. So get ready to get a round and toned 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 to shape your butt on the Internet. 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, eliminate cellulite , make the buttocks more toned and slightly increase their volume.
All you have to do is perform this routine every day. You won’t spend more than 15 minutes on it, but the results will be great. You have to do each exercise for 40 seconds and then take a 5 second break between exercises. If you want to get even greater results, increase the time you do each exercise.
1. Jump squats
First, you need to stand with your feet shoulder-width apart. Start by doing a normal squat, then you need to contract your core and jump explosively.
Then, when you land, lower your body back into the squat position to complete one rep. You need to land as quietly as possible, which requires control.
Perform this exercise for 40 seconds.
2. 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 the torso) to get into a knee push-up position.
But with your arms shoulder-width apart and your head facing forward, your knees should be bent to create a 90-degree angle between your hamstrings and calves, and this will be your starting position.
Next, as you exhale, lift your right leg until your hamstrings are aligned with your back, maintaining a 90-degree angle of flexion. You should then contract your glutes throughout the movement and hold the contraction at the top for a second.
Tip: At the end of the movement, the upper leg should be parallel to the floor while the calf should be perpendicular to it.
Then return to the starting position while inhaling. Now repeat with the left leg.
Perform this exercise for 40 seconds.
3. Knee bends
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 floor, 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.
4. Burpee
You need to start in a squat position with your hands on the floor in front of you and then walk your feet back into a push-up position.
Next, bring your feet back into the squat position and jump as high as possible from the squat position.
Perform this exercise for 40 seconds.
5. Frog jumps
First, stand with your hands behind your head, and squat down keeping your torso upright and your head up, this will be your starting position.
Next, jump forward several meters, avoiding jumping unnecessarily high and when your feet come into contact with the ground, absorb the impact through your legs, and jump again.
Perform this exercise for 40 seconds.
6. Push-up plank
Start in a full plank and lower your right elbow to the mat and then your left, coming into an elbow plank.
Next, place your right hand on the mat and straighten your right elbow.
Next, do the same with the left to return to the full plank.
Perform this exercise for 40 seconds.
7. Pilates Swimming
Lie face down with your legs stretched out together and, keeping your shoulder blades resting on your back and your shoulders away from your ears, stretch your arms straight up.
Next, you need to lean on your abdominal area to lift the rest of your body off the floor.
Next, extend your arms and legs from the center in opposite directions until they lift off the ground naturally, while at the same time moving your legs and arms alternately, as if you were swimming.
Perform this exercise for 40 seconds.
