Do you see some corona kilos on your buttocks? Time to do something about it! Train your buttocks to be rounder and immediately train your abdomen, back, legs and waist.
Do these exercises three times a week in sets of 10 to 15 reps. Take a day of rest in between so that your muscles can recover.
You train your glutes, thighs (quadriceps and hamstrings) and calf muscles.
Take a big step forward with one leg. Keeping your knee above your ankle (90-degree angle), maintain your balance, and with your back straight, lower your other knee to the floor in a calm and controlled motion. Hold the tension for a while, tighten your glutes and leg muscles, and push yourself back up with the heel of your front foot. Do the lunge then with your other leg.
This will put all your glutes to work.
Stand with both feet shoulder-width apart, with your toes turned slightly outward. Bend your knees to about 90 degrees or lower if you can. Then slowly come back up until you are completely upright. During the exercise, tighten your abs firmly all the time. When squatting, your knees should not extend past your toes. You do this by putting tension on your hamstrings and pressing your buttocks far back.
You straighten your back and tighten your stomach by training your buttocks.
Lie with your shoulders, back and buttocks on the floor, keep your knees bent. Make sure your feet are firmly on the floor. Place your arms next to your body. Watch during the exercise straight up. Push your pelvis, buttocks and your back up until you can go no further. Then slowly lower your pelvis and back back down. Tighten your abs and glutes firmly during the exercise.
You improve your balance while your buttocks round.
Get on your elbows and on your knees. Push one leg in the air so that your thigh is in a straight line with your back. Turn your lower leg at a 90-degree angle so that your foot is in the air. Make kicking movements . with the leg hanging in the air upwards. Tighten your abs all the time during the exercise. Then switch legs.
Let those glutes and legs burn at the same time for sexy shapes.
Place your feet slightly wider than shoulder-width apart at about a 45-degree angle, with your toes pointing out. Lower your buttocks by pushing them back and pushing your knees out toward your toes. Keep your back straight and your feet flat on the floor. Slowly come back up and lift your left leg up in an elevator (like a dog having to pee † Do this with your other leg as well.
Source:Santé June 2015 image Getty Images
