2023-11-09 22:50:23
Many women have had problems with their butts, but you don’t need to worry because you can get the butt of your dreams. So get ready to have a round and elastic butt, and even if you can’t go to the gym for one reason or another, you can easily do all these exercises at home.
You can literally find many different exercises online to bulk up your butt. But not all of them are as effective and good as each other. That is why we have prepared a set of exercises that can reduce excess fat in the buttocks, eliminate cellulite, make the buttocks more elastic and slightly increase their volume.
Just do this workout every day. You won’t spend more than 15 minutes on it, but the results will be excellent. You should perform each exercise for 40 seconds, then take a break for 5 seconds. And if you want to achieve even greater results, increase the time of execution of each exercise.
1. Jump squats
First, you need to stand with your feet shoulder-width apart. Start by doing a normal squat, then engage your core and jump explosively.
When you land, you lower your body back into a squat position to complete one repetition. You need to land as quietly as possible, which requires control.
2. Hip extension to the floor
You should kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) to get into a kneeling push-up position.
The arms should be shoulder-width apart and the head should be facing forward. Bending your knees should create a 90-degree angle between your hamstrings and calves, which will be your starting position.
As you exhale, raise the right leg until the hamstrings are in line with the back, while maintaining the 90-degree angle. Next, you should contract the glutes throughout the movement and hold the contraction at the top for a second.
Advice : At the end of the movement, the upper leg should be parallel to the ground while the calf should be perpendicular to it.
Then return to the initial position while inhaling. Repeat the exercise with the left leg.
3. Knee push-ups
Start this exercise in the same position as the push-up, and keep your knees in contact with the floor as you rise, lifting your upper body.
Keeping your knees in contact with the floor reduces the total weight you need to lift to complete the movement, while still maintaining the many benefits of push-ups.
4. Burpee
You should start in a squat position with your hands on the floor in front of you, then push your feet back into a push-up position.
Then you immediately return your feet to the squat position and jump as high as possible from the squat position.
5. Frog Leap
First, stand with your hands behind your head and squat down with your torso straight and head up, which will be your starting position.
Next, jump forward several feet, avoiding jumping unnecessarily high. When your feet hit the ground, absorb the impact with your legs and jump again.
6. Pump mounted board
Start in a full plank and lower your right elbow to the mat, then your left elbow, to come to an elbow plank.
Next, you need to place your right hand on the mat and straighten your right elbow.
Then do the same with the left elbow to return to a full plank position.
7. Swimming Pilates
Lie on your stomach with your legs straight and together, then, keeping your shoulder blades behind your back and your shoulders away from your ears, extend your arms above your head.
Next, you need to pull your abs in so as to lift your navel off the ground.
Then, starting from the center, extend your arms and legs so far in opposite directions that they naturally lift off the floor and, at the same time, lengthen your spine so much that your head lifts off the mat in line with the extension of your spine.
Source : Train Hard Team
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#15Minute #Workout #Sculpt #Butt