It’s no wonder that more than one of you have your eyes rolling when you’re in the pool or on the beach. Usually, those are the occasions when people show their best attributes. We say this not only for women, but also for men.
One of the most commonly observed parts of the body are the buttocks. In pants, skirt, swimsuit or any other piece of clothing, it is undeniable that firm buttocks look great.
Despite the fact that this is the greatest ambition of many people, not all of them make the necessary effort to achieve them. Since this is not something that only a few can have.
If you propose it, you can get to have the body you want so much. However, this is not about blowing and making bottles. It is necessary that you do your part and that you strive to achieve it.
You probably think you don’t have the necessary tools, and you may. However, you are not without help. In this opportunity we will be sharing with you some suggestions and recommendations, which you can take into account, so that you obtain firm and toned buttocks.
The best thing about all this is that you can get it in the comfort of your home, without having to go outside. Of course, there is always the option of going to the gym and doing a daily training routine. Actually, that’s up to you.
If you have the time and willingness to go to the gym, you can. But, if you have limited time, then this article is for you. Since it has been written with that kind of person in mind. Let’s look at some very useful instructions.
Instructions to tone the buttocks
Seeing models, actors and other personalities from the entertainment world, with their sculptural bodies and toned buttocks, you may wonder what their secret is. However, the reality is that there is not much mystery about it.
It’s true that some people have a nice butt by nature. However, if you want to keep it this beautiful over time, it is vital that you apply yourself to an exercise routine. Of course, these can be very effective only if you practice them consistently and are disciplined. Otherwise, you can’t expect a miracle to happen.
One of the most useful exercises are squats, what is the correct way to do them? You just have to stand with your legs apart. This separation should be in harmony with the distance that is in your shoulders.
The next thing you should do is bend your knees, lowering your hips little by little. In this process, you must keep your back straight.
If you want to add more intensity to the exercise, you can use a small dumbbell in each hand and, when you bend your knees, you can bend your arms up, placing each of the dumbbells on the sides of your face.
As for the frequency, you can do two to three series of about 10 or 20 repetitions. This exercise, although hard, will help you strengthen your thighs and hips. In addition to that, after several weeks, you will notice that you have firmer and more shaped buttocks, which is the result you expected.
Another very useful exercise is lunges. Like squats, you should stand with your legs shoulder-width apart. Keeping your back straight, take a step forward bending your knees about 90 degrees.
Now, the thigh of the leg that is in front should be parallel to the ground. As for the knee that is left behind, it should be at ankle height, that is, almost touching the ground. When you have achieved it, return to the starting position and repeat the exercise now with the other leg.
Similarly, if you want more impact, you can use small dumbbells while doing the exercise. As for the repetitions, you have between 1 and 3 series of about 10 to 15 repetitions for each leg.
Maybe this exercise seems easy to you, and it really is. However, after you’ve done a few lunges, you’ll find that you tire quickly. This is because you are working your entire lower body.
In a single lunge, the front leg works the glutes and thighs. While the leg that remains behind works the quadriceps and calves. So, in a short time, you will get perfect, beautiful and toned legs and buttocks.
You can also include hip extensions in your routine. This exercise is also known as horse kick. To perform them, you must get into a quadruped position supporting your elbows, forearms and knees on a mat. If you do it directly on the floor, it would be more uncomfortable and you could even hurt yourself.
You should lift one leg behind you so that your knee forms an angle of about 90 degrees. On the other hand, the sole of the foot should be facing the ceiling.
Something important, which you cannot overlook, is that you must keep your neck straight and your back straight. As for the abdominals, these must be contracted. The hip, thigh, and knee of the leg you lifted should be in a linear fashion, parallel to the ground.
You can do between 1 and 3 sets of 10 or 15 repetitions. You will see that you get very satisfactory results since it is one of the most complete exercises to tone the buttocks.
What do you need to tone your buttocks?
It is true that these exercises are very effective. But you can include others in your training routine, so you get faster results and you can show off toned buttocks in the blink of an eye.
You should not forget that cardio is very useful. If you prefer, you can ride a bike. In case you don’t have one or don’t want to leave your house, an exercise bike will be very useful. Doing so will help tone your thighs, hips, and of course your buttocks.
At the same time, riding a bike will help train your heart, improve your endurance, and help you burn calories and reduce your body fat. So it is a very complete exercise, as well as being very fun.
Last but not least, you need to go down and upstairs. Yes, you read it right. This activity, although it is very daily, can be very useful to tone the buttocks. Not only that, if you do it quickly, you’ll also be burning calories.
You can go up little by little and then increase the speed. However, when going down, it is important that you do it very carefully, since you could injure your knees, which you do not want to happen.
From now on, forget about the elevator and start using the stairs more. They will be your allies in your attempt to tone your buttocks.
But what else should you know? Let’s see it right now.
Tips to tone the buttocks
Something you should keep in mind is that exercises are important, but it is not the only thing you should do. In order to obtain the desired results, you must complement your training routine with a balanced diet.
It will be useless for you to do hundreds of exercises if you continue to consume foods high in fat and carbohydrates. On the contrary, you should replace them with proteins and vegetables, which will help you speed up the toning process.
Do not forget to drink a lot of water and sleep well. You should not underestimate the power of a good night’s rest.