Exercises to increase buttocks

There are different areas of the body that are easier to exercise than others, however it is not impossible to have a trained buttocks if you practice exercises with perseverance and dedication. Do you dare to do it?

Then we will show you some exercises that you can do from your home to exercise your buttocks, so you'll have them more strong and can even increase his size. The good thing about these exercises is that any person, regardless of that age have, can perform them, that Yes, with very careful not to hurt your back or knees.

Squats

This is an exercise Basic and primordial. With feet together, arms crossed and low as if you were sitting bringing back hip. Perform 4 sets of 15 reps.
You can also use two dumbbells, have separate knees and do squats, perform 3 sets of 8 reps.

Lifting of hips

Set yourself up in a bar or next to a Chair, look very good that you are totally right and grab the Chair with one hand, raising one leg to the side. Exchange of leg. Make 4 sets of 10 for each leg.

Lunges

For this exercise you need to have one leg forward and the other backward. Then bends and falls to the floor. This exercise not only serves to increase buttocks, but it helps strengthen legs.

Hip extension

Put in four and raises one leg backwards. The muscle of the buttocks is contracted with this exercise. Remember alternate leg and make 6 series of 20.

Hip bridge

Lie on a mat, extends his arms, put your knees up and elevates the hip and abdomen upward, perform 10 sets of 10.

Push-ups

Put mouth envelope under a mattress, separates the legs in position of "V", and paste the arms to the body. Lift one leg flexing knee and performed 3 sets of 10 with each leg.

Strides

This is one of the most effective exercises to strengthen leg and buttocks. Stand with legs together, hands must be found at the waist, back and head must be straight, forward one of the as and Flex both legs to form a 90 degree angle. Hold this position for a few seconds, change of foot and perform 4 sets of 10 with each foot.

Steps

You can do this exercise with a drawer. Stand, make sure you have completely straight back and head, carries a foot to the drawer and elevates the entire body until this drawer leg completely straight and the other stays in the air, returns to the position initial perform 4 sets of 10 with each foot.

Elevation of heels

As the name implies, simply stand stand with separate legs, back and head straight, and you get on tiptoe, hold this position for a few seconds. Perform 3 sets of 20.

Squats with raised heels

The legs must be separate, slightly raised heels, performed the squats as you normally do with the hip backward. When you return to the initial position do it gently not to hurt your knees. You can do 2 sets of 20.

Buttock lift

Lie down on a mat face up, bend the knees and put your arms to the sides of the body. Raises the hips of the ground without moving your hands, Clench the buttocks and keep them a few seconds in the air. Perform 2 sets of 10.

Keep in mind...

These exercises if alone will not increase and strengthen your buttocks, also need care for you very well of what you eat, since many times the fat go for this area making it more difficult that can be treated. Also practice sports such as swimming, walking, running, biking, among others. It is necessary that you make a change to your habits so that these exercises actually have an effect.
Only established series are a basis for when you begin to exercise, with the passage of time, practice and the resistance, You must gradually increase their number and go dedicating more time to practice them every day.

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