The Best Home Exercises For A Firm Butt



 The Best Home Exercises For A Firm Butt

Every girl who decides to dedicate herself to a healthier lifestyle, which means primarily a healthier, more proper diet and exercise, has certain requirements. One of the requirements is mostly a toned and nicely shaped butt. I started everything from home myself.


The best home exercises for a firm butt
The gym didn’t really appeal to me at the beginning of my body shaping journey. I had a little self-confidence and I thought people would laugh at me if they noticed I wasn’t doing an exercise properly. So I decided to learn certain exercises at home first, and the Almighty Internet (Youtube) served me best for that. There really are thousands and thousands of different videos and depictions of various exercises, not only for the gluteus, but for every part of the body. There are exercises with weights, but also without weights for those who do not have props at home. So whoever wants to, finds a way because exercise is not lacking. I’ve gone through hundreds of different exercises and they’re all great, but I’ll single out a few that really brought me results after about a month.

The best home exercises for a firm butt
And don’t forget, diet and adequate water intake are key to success with exercise! For starters, it is enough to perform five exercises in two rounds. As you progress, increase the number of laps and decrease the break. What is more important to emphasize: drink enough water during exercise and after exercise, eat before and after exercise (cheese, eggs, fish, meat, oatmeal, rice, potatoes, etc.), breathe properly when performing exercises, exercise concentrated and thoughtfully , stretch both before and after exercise.

Bulgarian squat
Stand in front of a couch or some bench (if you’re outdoors) and turn around so the bench is right behind you. Place one foot on the bench and hold the other firmly on the floor facing straight forward. Stand up straight. Tighten your back and push your chest forward. Keep your head and neck in line with your torso. The shoulders should be just above the front foot. Keeping your front foot on the floor, sit on your hips (as if you were sitting on a chair), bend your knee slightly (front legs) and lean slightly at your waist.

Lower all the way to the point where your thigh (front legs) become parallel to the floor. If you have difficulty, then lower yourself until the leaf and thigh of your front leg form 90 degrees. At this point, the knee should be directly above the toes, the hips in a sitting position, and the chest just above the middle of the front thigh. From this position, guided by the line of the head and chest, stand up and push your hips straight forward until you straighten your legs. Return to starting position. Here the shoulders should be straight above the front foot.
 

Donkey kick
An exercise in which you raise one upper leg from a four-legged position to a horizontal position so that the angle between the upper leg and the lower leg is 90 degrees. From this position you push the heel towards the ceiling, then change the foot. Always emphasize the contraction of the gluteus at the end of the movement.
 

A step forward
I love them! They are performed by standing parallel with the feet slightly apart in the plane of the hips. Step one foot far forward, raise the back heel, and lower the knee of the hind leg toward the floor. Return to the starting position and repeat the same with the other leg. Keep your back straight at all times.
 

Bridge
Perform the exercise by lying on your back with your knees bent and your feet on the floor. Put your hands to the side, palms down. Squeeze your butt muscles and slowly lift your buttocks off the floor until your body creates a straight line from your knees to your shoulders. Hold the position for 1 to 2 seconds, then slowly lower yourself to the floor and repeat the exercise. Pay attention to your shape: keep your head on the ground and look at the ceiling.


Squat
A simple and basic butt lifting exercise is definitely a deep squat. Stand up straight and spread your legs a little wider than shoulder width apart, with your toes facing outwards and the load on your heels. Lower your buttocks towards the ground and slowly return to the starting position. The back must be straight throughout the movement. Be sure to lower to a minimum of 90 degrees.


For more exercises you can do at home or in the gym to shape the perfect butt, get an e-book program called Unlock Your Glutes by Brian Klepacki.

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