15 Minute Routine That Will Sculpt A Round Butt
Have a round butt
Many women have problems with their buttocks, but you should not worry
because you can make the butt of your dreams. So get ready to get a round
and toned butt, and even if you can’t get to the gym for some reason, you
can easily do all these exercises at home.
You can literally find many different exercises to get your butt in shape
on the internet. But not all are equally effective and good.
That is why we have prepared a set of exercises that can reduce excess
fat in the buttocks, eliminate cellulite , make the buttocks more toned
and slightly increase their volume.
All you have to do is perform this routine every day. You will not spend
more than 15 minutes, but the results will be magnificent. You have to do
each exercise for 40 seconds and then take a 5 second break between
exercises. If you want to obtain even greater results, increase the time
of completion of each exercise.
1. Jump Squats
First of all, you have to stand with your feet shoulder-width apart.
Start by doing a normal squat, then you have to contract your core and
jump explosively.
Then, when you land, lower your body back into a squat position to
complete one rep. You have to land as quietly as possible, which requires
control.
Do this exercise for 40 seconds.
2. Donkey kick
You have to kneel on the floor or a mat and bend at the waist with your
arms extended in front of you (perpendicular to the torso) to get into a
push-up position.
But with your arms shoulder-width apart and your head looking forward.
The bend in your knees should create a 90-degree angle between your
hamstrings and your 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 the 90-degree angle of flexion. Next, you
should contract your glutes throughout the movement and hold the
contraction at the top for one second.
Tip: At the end of the movement the top leg should be parallel to
the ground while the calf should be perpendicular to it.
Then return to the starting position while inhaling. Now repeat with the
left leg.
Do this exercise for 40 seconds.
3. Knee push-ups
Begin this exercise in the same position as a push-up, and keep your
knees in contact with the ground as you press up, lifting your upper
body.
By keeping your knees on the ground, you reduce the total weight you need
to lift to complete the movement, while retaining many of the benefits of
the pushup.
Do this exercise for 40 seconds.
4. Burpees
You have to start in a squat position with your hands on the floor in
front of you and then bring your feet back to the push-up position.
Next, bring your feet back into the squat position and jump as high as
possible from the squat position.
Do this exercise for 40 seconds.
5. Frog jumps
First, stand up with your hands behind your head, and squat keeping your
torso upright and your head up, this will be your starting position.
Then jump forward several meters, avoiding jumping unnecessarily high,
and when your feet make contact with the ground, absorb the impact through
your legs, and jump again.
Do this exercise for 40 seconds.
6. Plank push-up
Start in a full plank and lower your right elbow to the mat and then your
left elbow, coming to an elbow plank.
Next, put your right hand on the mat and straighten your right
elbow.
Then do the same with the left to return to a full plank.
Do this exercise for 40 seconds.
7. 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 straight up.
Next, lean on your abdominal area to lift the rest of your body off the
ground.
Next, extend your arms and legs from the center in opposite directions
until they naturally lift off the ground, moving your arms and legs
alternately at the same time, as if you were swimming.
Do this exercise for 40 seconds.
