Daily 10-minute Exercises To Firm The Buttocks

Which of us would not like her buttocks to be slim and firm? The problem is that, in general, we don’t always know how to practice them correctly to achieve our goals. Today we present sets of 10-minute physical activities that will strengthen your buttocks and improve their appearance. You can start preparations for next year’s summer and performances by the water and pool today!

How to make buttocks slim and firm?

Challenge: A month of squats for perfect glutes

Here are some tips on how to best do them:

• stand straight and place your legs shoulder-width apart

• keeping your back always straight, bend your knees and lower your buttocks to the ground as if you wanted to touch her
• hold the position for a few seconds, while trying not to lean your torso forward
• return to starting position keeping your legs apart
• this is an example of a simple squat. If you want to make it difficult, you can pick up weights or finish the squat by jumping.

Performing similar exercises regularly within one month will help you achieve your dream buttocks. In addition, you will be able to look at yourself in the mirror with pride, trying on shorts or bikinis, and short skirts will fit you perfectly.

How do you work your buttocks with squats?

The plan is 30 days of regular exercise including 7 days of rest, and the number of squats will increase over time. In general, read the chart and put it into practice as soon as possible and tone your buttocks!

• 1st day: 5o squats
• 2nd day: 55 squats
• 3rd day: 60 squats
• 4th day: rest
• 5th day: 70 squats
• 6th day: 75 squats
• Day 7: 80 squats
• 8th day: rest
• 9 day: 100 squats
• Day 10: 105 squats
• Day 11: 110 squats
• 12th day: rest
• Day 13: 130 squats
• 14 day: 135 squats
• 15 day: 140 squats
• 16th day: rest
• 17 day: 150 squats
• 18 day: 155 squats
• 19 day: 160 squats
• 20 day: rest

• 21 day: 180 squats
• Day 22: 185 squats
• 23 day: 190 squats
• 24th day: rest
• 25 day: 220 squats
• Day 26: 225 squats
• Day 27: 230 squats
• 28 day: rest
• 29 day: 240 squats
• 30 day: 250 squats
  

If it is too difficult for you to complete the entire series, especially at the beginning, you can break them down into smaller ones. Generally speaking, on the first day, you can do 50 squats in five sets of 10 repetitions with 30 seconds of rest between sets.

Other exercises to help you strengthen your buttocks

After you’ve gotten through the first month of training, but it’s still a long way from summer, don’t worry! Through the examples of exercises below, you will be able to continue strengthening and sculpting your figure.

Here are a few that will help you tone your buttocks and more:

• lunges

There are two very important rules to keep in mind when doing this exercise. The first is that you can maintain your balance by keeping your back straight, and the second is for your knees, which should never go beyond the line formed by your feet.

Step forward with your right leg, bending your right knee while your left knee is also slightly bent. Then come back to the starting position and repeat the exercise for the other leg

• bridge

Lie on your back on the floor or mat. Then bend your knees and lift your pelvis towards the ceiling, squeezing your abdominal and buttock muscles. The feet remain glued to the floor and the arms rest along the torso.

•  leg  swing

Rest your hands, knees, and fingertips on the mattress. Stretch one leg back or lift it bent up. When finished, return to the starting position and swing the other leg again

• rompers

Well known to everyone from preschool times, it turns out that they are very effective when working on the buttocks. Stand straight with your arms alongside your torso. Then jump up while spreading your legs and clap your hands above your head.

From this position, make another jump and return to the starting position

10-minute set of exercises for strong buttocks:

• To warm up, jump rope or jump rope for 5 minutes. This way you will force the muscles of your thighs and buttocks to work and warm up. As time goes on, increase the intensity of your jumps
• Do four sets of 15 repetitions
• Then do 4 sets of lunges of 15 repetitions. You can use weights to make the exercise difficult

• Then do 4 series of leg swings of 15 repetitions each
• Finally, do the bridge also 4 sets of 15 repetitions. To make things more difficult, you can put extra weight on your stomach