Taking care of health and exercising is essential for our lives, and doing it without spending is even better.
Keeping your butt firm is one of the biggest desires of women, but going to a gym is not always easy, whether due to financial problems or even lack of time with busy routines.
In these tips you can learn very easy exercises to keep your butt firm, and the best, without leaving home, check it out and get started today!
1 – Lifting the pelvis
To perform this exercise, you need a mat.
Lie on your back to the floor, bend your knees, and lift your pelvis as far as you can, always remembering to keep your arms straight on the floor.
You can perform this exercise twice with 1 minute intervals each.
2 – Pilié squat
All squats are great for firming your butt, this is no different.
With legs apart and feet turned out, squat until your legs are straight, stay in this position for 10 seconds and climb slowly, then repeat the series 15 times.
3 – Four supports with kick in the air
In this exercise we leave the four supports on the floor with the aid of a mat, and alternate the lifting of the legs, as soon as they are lifted up to the height of the glutes, completing with a kick in the air.
To make the exercise more intense, you can put the weights on the shin working also calf and thigh.
4 – Squat
In this squat, you position your legs parallel to your straight spine so that they are straight on your shoulders.
The exercise consists of lowering and flexing the knees several times, always remembering the position of the spine.
Do it very calmly and carefully.
5 – Hip extension
Also use the mat to perform this exercise, but if you don’t have it, it can be done in bed.
In this exercise you will bend your legs up to the hip, so you should move your body as if you were swimming and flexing your thigh and glutes.
Stay in this position for a while and release, repeat several times.
6 – Sink
This exercise is one of the simplest to do at home!
You will take a step and bend your knees as if you were going to squat, get up, take another step and do it all over again, alternating your legs.
If you have a dumbbell at home, you can use one in each hand.
7 – Lying abduction
This is also a simple and very effective exercise. Lie on the mat on your side and support your arm to hold your head.
The leg that is on top, raise as much as you can, stay a while and go down, turn to the other side and do the same with the other leg, alternating several times.
8 – Step
Doing the step at home is a super cool and easy exercise, you can use crates, stools, or even a step.
The exercise consists of going up and down the crate several times, alternating the legs.
This is the best exercise to firm your butt!
Did you like the tips? Then you will also love the bonus video with some other exercises to complement the list and do at home.
Enjoy and leave your butt for the summer!
