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Title : Build buttocks, burn fat and improve your posture with these 5 simple exercises!
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Build buttocks, burn fat and improve your posture with these 5 simple exercises!

Office work can be very stressful due to sedentary position and spending 8 hours sitting in a chair. We often face the problems of the gluteal muscles, as pain and become atrophied. Support the spine, optimize leg strength and stabilize the pelvis.

After you improve posture, you will be able to do high-intensity exercise and activities such as running, or even do a workout of madness. By strengthening the buttocks can avoid possible injury.

If you want to achieve these results and have the body and the energy that has always desired, can do this easily by following 5 exercises and take only 15 minutes of your day.

Let's start building gluteus maximus and gluteus medius !!

1. weighted Bridge

was on the floor with knees bent and feet flat on the floor. Put your feet in a parallel position to the knees, a little more than hip width.

You can put a light dumbbell if you want or if you feel ready and start lifting your hips up and down the land. It is necessary to tighten the buttocks, thighs and abs to get the best results.

Repetition :. Do this exercise 15 times in three sets

2. Pulse squatting

Put your arms in front of your body or waist. Start squat and squeeze your glutes and abs and make sure your knees are aligned with your toes and keep your back in a straight position. Bounce up and down, lift and lower buttocks. If you like, add some weights.

Repetition :. Do 15 repetitions in three sets

3. Lunges

stand up and put your legs to hip width. Start with the right leg and step forward bending the knee to 90 degrees. Staying in that position for 5 seconds and at the end, pull the leg back to the starting position. The change of the leg and do the same with the left leg forward. Test yourself and add some light weights.

Repeat: Do 10-20 reps in three sets

4. donkey kicks

get on all fours so that your hands are shoulder width apart and knees are straight below your hips. Bracing your abs and keep your knee bent lift one leg behind you until it is in line with your body and your foot is parallel to the ceiling. Lower back down to the starting position and repeat with the other leg.

Repetition :. Do 15 times with both legs in three sets

5. fire hydrant

Put your hands and knees on the floor, the width of the hip and shoulder separation . Start lifting the left leg to the side so that your left leg is parallel to the floor and hip opens. Return the knee to the starting position, but do not let it touch the ground.

Repetition :. Do this in three sets of 16 times

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