5 TRICKS FOR EXERCISES TO FIRM YOUR BUTTOCKS QUICKLY

Achieving a firm and toned buttocks is a fitness goal shared by many. While there are no shortcuts to success, there are some lesser-known tricks that can help expedite your journey to a shapely rear end. In this article, we will reveal five secret exercises that can help you firm your buttocks quickly. Get ready to sculpt your glutes and boost your confidence!

Perform hip exercises with a bar

• Stay sitting on the floor with your legs stretched and your back straight against the bench.
• Roll the bar up to your hips, so it rests comfortably.
• Rest your shoulders on the bench, square and aligned with the bar.
• Lean back ( never bend your back, keep your shoulders straight ) and squeeze your glutes as you bring your hips toward the ceiling, lifting the bar.
• You really contract those glutes by squeezing them while doing this lift.
• Take a moment at the top to hold the bar before slowly rotating your hips to return to the starting position.
• Do 3 sets of 15 repetitions.

Do Romanian Deadlifts

• Hold a dumbbell in each hand.
• Bend your waist and flex your knees a little, letting the dumbbells carry close to the ground.
• Go up to the starting position. That’s a repeat.
• Try to do between 10 and 15 repetitions.

Make fire hydrants with a resistance band

• Stand up and place the resistance band above your knees.
• Get on all fours, with your knees just below your hips and your hands just below your shoulders. Keep your back and neck straight and look forward.
• Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold the position for a few moments and lower your leg to the starting position.
• When you finish, repeat the exercise on the opposite side.
• Do 12 repetitions on each side.

Do lunges with dumbbells

• Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
• Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
• Return to the starting position.
• Repetitions: 12 to 20 repetitions with each leg.

Do donkey kicks

• Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
• Inhale.
• Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
• Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
• Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.