Firm buttocks: the top 4 effective exercises

Find out what exercises will help to tone the muscles of the buttocks.

Experts say that doing these exercises 2-3 times per week at home, you’ll be able to quickly put in shape your figure.

To work on the gluteal muscles is never too late. A few simple exercises will help in this.

Exercise 1. For this exercise you’ll need a platform. Starting position: put one foot on a low platform and the other on the floor, on the toe. One jump to change feet. Keep the body straight, stomach sucked. Increase the pace. Perform 5-7 minutes.

Exercise 2. Is performed via the platform. Starting position: stand a lunge, one leg back on the platform. Squat down, bending your knees to a right angle. Keep the front knee of the standing leg was on the level of the heel. The main load on this leg, feel how tense the gluteal muscles. Body steady, don’t lean forward. Do it in a smooth pace. Repeat 10-12 times, then switch legs – and still the same.

Exercise 3. Starting position: lying on your stomach (on the step, the bench, even on the bed), legs in the air, knees bent, feet together. Spread your knees apart and slowly lift your feet, straining the muscles of the buttocks. Then gradually lower. Repeat 10-12 times.

Exercise 4. Starting position: lying on a stomach on an inclined plane. Raise both legs, then bend one, the other keep on the straight weight. Change your legs. Repeat 10-12 times.

Perform these exercises 2-3 times a week, alternating with exercises for the body. Also do not forget about the abdominal muscles, and then you will see how your figure will be transformed.

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