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Title : The best bum exercises to target all the muscles of the buttocks
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The best bum exercises to target all the muscles of the buttocks

Summer is almost here and maybe you are wondering what are the best exercises for lazy for a round and toned butt. Well, we've covered this for you. Below are 5 of the best exercises for the buttocks and all the muscles of the upper legs.

5 exercises Bum

These extraordinary activities condition the back and legs to get one stage closer to their ideal products. Include any of these 5 moves into your workout no less than 4 times a week, or take after the project that appears toward the end of the article for more extreme results.

Also, make sure that their diet is as solid as expected under the circumstances, and you are doing some cardio to burn extra calories in the off chance you have to lose some weight.

1. Stand straight with your hands on the sides.
2. Take a step forward with the left leg. Make sure the leg is bent at the knee to a 90 degree angle is formed.
3. tighten the buttocks for 2 seconds.
4. Returns to the starting position and repeat with the right leg.
5. Do 15 repetitions for each leg.

You can hold dumbbells in each hand to make it more intense.

1. Start on all fours, hands shoulder-width and knees hip width.
2. increased left leg and press your heels back as far as possible, keeping the leg straight.
3. tighten the buttocks for 2 seconds.
4. Slowly return to the starting position, but keep your left knee slightly off the floor.
5. Perform 15 repetitions then switch to the right leg for 15 more.

1. Start on all fours, broad shoulders and wide hips knees hands.
2. keeping your knees bent at 90 degrees all the time, lift the left leg to the side until the thigh is parallel to the ground.
3. Tighten your abs and glutes as hard as you can for 2 seconds.
4. return to the starting position, but keep your left knee slightly off the floor.
5. do 15 reps with your left leg, then 15 more with the right leg.

1. Stand with rising shoulder-width apart, fingers pointing outward and arms straight at his side.
2. Squat down and keep your knees in line with toes.
3. Keep your spine straight throughout the exercise.
4. When the squat, pulse up and down (4-6 times).
5. a step back to the starting position. This is a repetition.
6. Do 15 repetitions.

If you want it harder, hold a dumbbell in front of you with both hands. Or you can pulse up and down more than 6 times in a single year.

1. Lay on your back and hold a plate (or dumbbell) on her hips.
2. place your feet under your knees at shoulder width.
3. Squeeze your glutes and hamstrings while pushing through your heels to lift your hips off the floor.
4. for 2 seconds, then slowly return to starting position.
5. Perform 15 repetitions.

4-Week Program Butt Shaper

To redefine the way butt in just one month, it is necessary to repeat these 5 vague exercises daily. Here is how a full month of vague exercises should be similar to:

Week 1 :. 3 sets x 5 exercises vague x 15 repetitions / day

Week 2 :. 4 sets x 5 exercises vague x 15 repetitions / day

Week 3 :. 4 sets x 5 exercises vague x 20 repetitions / day

Week 4 : 5 games. X 5 exercises vague x 20 repetitions / day

You can continue to add more reps or sets to your workout butt if you decide to follow this program for more than a month. It is really important to always challenge your muscles. Even if only 2 more reps is added to each of these 5 exercises vague week to week, still a progress!

Source: http://www.fitneass.com

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