Get ready to have a round and elastic butt, and even if you can’t go to the gym for some reason, you can easily do all these exercises at home.
You can literally find many different exercises to pump up your butt online. But not all of them are equally effective and good. That’s why we have prepared a series of exercises that can reduce excess fat in the buttocks, eliminate cellulite, make the buttocks more elastic and slightly increase their volume.
All you have to do is to do this workout every day. You won’t spend more than 15 minutes, but the results will be excellent. You need to do each exercise for 40 seconds and then take a 5 second break. And if you want to get even better results, increase the time spent doing each exercise.
JUMPING JACKS
First, stand with your feet shoulder-width apart.
Start by doing a normal squat, then you need to contract your core and jump explosively.
Then, when you land, lower your body into a squat position to perform a repetition.
You want to land as quietly as possible, which requires control.
Do this exercise for 40 seconds.
KNEELING
You should kneel on the floor or a mat and bend at the waist with your arms straight out in front of you (perpendicular to your torso) to get into a push-up position.
But with your arms shoulder width apart and your head facing forward.
The bend in your knees should create a 90-degree angle between your hamstrings and calves, and this will be your starting position.
Then, as you exhale, lift your right leg until your hamstrings are in line with your back, maintaining a 90-degree bending angle.
Next, you should contact your glutes throughout the movement and hold the contraction up for one second.
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 starting position while breathing in.
Now repeat with the left leg.
Do this exercise for 40 seconds.
KNEE PUMPS
Start this exercise in the same position as a push-up and keep your knees in contact with the floor as you press up, lifting your upper body.
By keeping your knees on the floor, you reduce the total weight you need to lift to complete the movement while still maintaining many of the benefits of push-ups.
Do this exercise for 40 seconds.
BURPEES
You should start in a squat position with your hands on the floor in front of you, then bring your feet back to the push-up position.
Then bring your feet back to the squat position and jump as high as you can from the squat position.
Do this exercise for 40 seconds.
FROG HOPS
First, stand up with your hands behind your head and squat down keeping your torso straight and your head up, this will be your starting position.
Then jump forward several feet, avoiding unnecessary high jumps, and when your feet make contact with the ground, absorb the impact with your legs, and jump again.
Do this exercise for 40 seconds.
PILATES SWIMMING
Lie on your stomach with your legs straight and together and, keeping your shoulder blades tucked into your back and your shoulders away from your ears, reach your arms up.
Next, lean into your abdominal area to lift the rest of your body off the ground.
Then extend your arms and legs from the center in opposite directions until they naturally lift off the floor, alternately moving your arms and legs at the same time, as if you were swimming.
Do this exercise for 40 seconds.
