Many of us dream of strong, rounded and well defined glutesbut few of us do anything to solve it.
We always envy those celebrities who appear on television with an intact ass and we tend to blame aesthetic operations for it. However, many of them are result of hours of sacrifice and dedication. These exercises could help you achieve similar results.
5 Exercises to sculpt perfect buttocks
1- Squats with open legs
Even if you think they are simple, they have a lot of effect on our body. It makes it more elastic and exercises the pelvic floor. Open your legs with your knees at shoulder height, point your toes out and, with your back straight, go as low as you can.
2- Flexion backwards
With this exercise you will work glutes, neck and back. You have to rest your knees and hands on the ground, making sure that your knees are at the height of your hips and the hands are at the height of the shoulders. With your back straight, lift one leg up and back and slowly return to starting position. Repeat the movement with the other leg.
3- Superman
This exercise manages to strengthen arms, legs, abdomen and rear. You should lie on your abs and extend your arms with your hands above your head. Keeping completely upright, raise your legs and arms. You must keep your abdomen contracted and your chest raised at all times.
4- Jump squats
You will be able to exercise the legs and buttocks. You must open your legs to the height of the shoulders and, with your back straight, go as low as you can at a medium speed. He places his hands in front and as he jumps, release them firmly.
5- Bridge
To strengthen your glutes and your arms at the same time, this is the ideal exercise. Sit on the floor with your knees bent and rest your hands on the floor. Raise your pelvis as much as you can. Once there, raise your right leg, stretch it out, and without bending it, lower your pelvis to the ground. Do the same with the other.
If you really want to have perfect buttocks, you have to perform these five exercises seven days a week and in three weeks you will get the result. The first week you should do a series of five repetitions per exercise, the second increases five more repetitions and the third adds five more. You can show off your new ass.
What do you think? Will you do this exercise routine? Tell us in the comments!
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