These exercises for buttocks will activate your muscles of the hamstring, buttocks and abdomen. The first two movements of these buttocks exercises are great for the lower part of the stomach, with which usually we have most problems. But exercises sometimes can be nightmare, but if you have the right ones you should not worry.
There are many exercises to firm the buttocks, but if you follow these 4 steps you will get the best results possible.
How to get firm buttocks
Sit on the floor with your knees bent. Get a ball for Pilates and put it behind the back. Lean back, extend your arms forward, palms facing the floor and tense up the muscles of the stomach. Stretch your arms in side and breathe. While connecting – exhale. Make 15 repetitions.
Lie on your back and place a thick pillow under your buttocks. Bend your knees and move them slowly to your chest. Put your hands to the body. Inhale and extend your legs diagonally. Exhale and move your knees with your fingers. Make 15 repetitions.
Stand on all four, hands should be directly below your shoulders and knees below hips. Put a Pilates ball behind your left knee and lift your legs toward the ceiling. Stop and get back to the start. Make 10 repetitions, switch sides and repeat the same.
Stand on all four, hand should be directly below your shoulders and knees below hips. Put the Pilates ball behind your left knee and lift your legs toward the ceiling. Hit with your buttocks with your leg or move it as much as you can. Stop and get back to the start. Make 15 repetitions, switch the sides and repeat the same with your right leg.