Do you want to show off perfect ass? With a little exercise and perseverance you will be able to get the butt that you always wanted without any type of equipment or subscription to a gym. Comfortably performed at home, the following exercises that we show you below to get some glutes of steel.
Place feet approximately shoulder width with the toes facing towards the front. Gets the area of the abdomen and the buttocks to descend in a compact way.
Brings the hips back before bending your knees as we do when we go to sit down in a chair. The weight should be put on the heels and the knees should not exceed the tips of the feet. Return to the starting position while keeping your back straight.
Repeat this movement 10-12 times.
Begins on his knees and with hands resting on the floor. Align your hands with the shoulders and the knees with the hip. Keeping the upper body completely still, raise one leg to 90º, with respect to the ground, and then estírala as if this one kick. Finally re-flex the knee to bring back the foot as close to the buttocks as you can.
Repeat this movement 15 times with each leg.
Begins tumbándote on your back. Put your arms comfortably stretched out along the body in order to use them as points of support. Then, lift the hips, keeping the soles of the feet together so that the legs form a sort of diamond. Stretches the legs while you separate them as much as possible. Finally, return to the start position.
Repeat the exercise 15 times.
Begin by standing with feet slightly apart. Keep the weight of the body on one leg while extending the other as much as possible backward mimicking the kick of a donkey. Then, bring the leg forward by bending the knee to prepare for the next kick. Keep hip firm and make sure to keep the back straight.
Repeat the exercise 20 times with each leg.
Begin by standing with feet slightly apart. Then takes a step forward, leaving the foot more in arrears in the place of beginning. Perform a knee flexion so that they create a 90-degree angle, taking into account that the knee is that low should not touch the ground. Ascends and returns to the initial position.
Repeat this exercise 15 times with each leg.
Extension of hip
Begins kneeling and supporting the elbows on the ground. Then, raise one leg up keeping the knee flexed so that the leg forms an angle of 90°. Then perform a leg extension while he contracts the abdominal muscles and the buttocks. Be sure to keep the back straight and the leg aligned with the hip. Finally, return to the start position without supporting the knee on the ground before you repeat the movement.
Perform this exercise 15 times with each leg.
Elevation of the hip
Lie on your back with your arms extended and your knees bent. Place feet parallel alignment with the shoulders and the soles of the feet resting on the floor. It begins to push mainly with your heels to lift the hips from the ground making sure to keep the back straight. Wait a few seconds, with the hips high before returning slowly to the initial position.
Perform this exercise 30 times.