4 Easy Exercises To Have Plump, Firm Buttocks.
Having a nice plump butt is the dream of many women.
But, genetics, lack of bodybuilding or proper exercise make your butt look flat?
With a little will and diligence, your dream can come true ... J.LO had better watch out!
And don't tell me you don't have time, because these exercises can be done in front of the TV, in the kitchen or in the office.
Here are 4 simple and effective exercises to round your butt!
1. The squat
This is the best known exercise for having rounded and sexy buttocks.
- Stand with your back straight.
- Spread your feet shoulder and hip width apart.
- Go down slowly, squeezing your buttocks hard and pushing them back.
- Go up slowly.
- Repeat the operation 20 times minimum.
Take it slow at first and then increase your efforts as you go.
Think about it when you pick up something on the ground: go down by squeezing your buttocks!
2. The roller coaster
This is the most difficult exercise, but the result is breathtaking!
- Get on all fours.
- Straighten one of the legs, tip of the foot down.
- Gain the belly well.
- Don't dig your back.
- Draw a roller coaster with this leg about 15 times in one direction and then the other.
- Change legs to do the same thing again.
Remember to warm up before starting this routine and to stretch well when you are finished.
3. Abs
Contrary to what you might think, this exercise is ideal for the muscles of the abdominal belt, but also for those of the buttocks and thighs.
- Lie on your back.
- Raise your legs by bringing your thighs towards you.
- Contract the buttocks and abs.
- Raise your upper body towards your thighs.
- Do 3 sets of 20 movements.
4. The small circles
No need to make this movement too quickly, on the contrary. The slower it is, the more the muscles will work.
- Lie on one side.
- Lift the upper leg to the same level as your hips.
- Tighten the stomach without hollowing out the back.
- Keep your foot straight (do not extend your toes).
- Make small circles tightening the buttocks muscles.
- After 5 rotations, relax the muscles of the buttocks.
- Do 30 rotations for each leg.
Results
And now, with these 4 simple exercises to do, your buttocks will become firmer and rounder :-)
To get results quickly, it is important to do these movements at least 3 times a week.
The best is to do them once a day. Good luck to you !
Your turn...
Have you tried these exercises for a plump butt? Let us know in the comments if it worked for you. We can't wait to hear from you!
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Also to discover:
Plank Exercise: The 7 Incredible Benefits For Your Body.
You don't like doing sit-ups? 6 Simple Exercises For Beginners.
