Buttock augmentation workout

The butt, according to men, is one of the sexual parts of the female body, so you need to constantly keep it in shape. This is not difficult at all thanks to a set of exercises with which you can not only increase the buttocks, but also ensure that they remain elastic at any age.

Exercises for elastic butt

The following exercises can help tighten your muscles:

1. Squats... This type of exercise is very important in striving to firm the hips and buttocks, but it is important to remember that the best effect can only be achieved with correct and regular exercise. To do this, you need to stand up straight with your legs apart, your arms must be folded on your chest. Keeping your back straight, you need to try to sit down so that your hips are parallel to the floor. Repeat the exercise several times.
2. Lunges. To perform, you need to stand up straight and take one big step with your right foot, while it is important to bend your knees, forming right angles. The left knee should not touch the floor and the right knee should not extend beyond the toes. When performing the exercise, you need to keep your back straight, and the abdominal muscles need to be strained, thereby training the press as well. After completing the exercise, you need to return to the starting position and repeat the same with the other leg. The exercise must be performed several times, remembering to alternate the legs.
3. Leg raises. To do this, you need to lie on your side, while your head and shoulders should be propped up with your elbow. The leg on the floor must be bent to a right angle, and the other leg must be lifted up, trying to ensure that it remains straight and does not bend at the knee. When lifting the leg, the muscles of the buttocks and abdomen should be as tense as possible. If the hip joint moves back during the exercise, you can fix it with your hand so that it does not move.
4. Leading the legs back. To perform this exercise, you need to get on all fours, keeping the spine and all limbs straight. One leg should be lifted as high as possible, but at the same time maintain an angle of 90 °. During the exercise, the muscles of the back, priests and abs are tense.
5. Bridge. Despite the fact that this is a very simple exercise, the effect of its implementation can be seen almost immediately. To perform it, you need to lie on your back, place your arms parallel to the body, bend your legs at the knees, spread them shoulder-width apart, and try to reach the priests with your heels. It is necessary to slowly raise the pelvis until the body becomes one diagonal from the knees to the shoulders. It is important that the lifting of the body is carried out at the expense of the gluteal muscles, which should be as tense as possible during the exercise.

Exercises to enlarge the priests

To build up the muscles of the priests, the following exercises will help:

1. Plank. Thanks to the correct and regular execution of the plank, you can not only increase the size of the buttocks, but also bring the whole body back to normal. To do this, you need to stand up, stretching your legs and spreading them shoulder-width apart, for convenience, the toes can be bent, the arms should be as extended and straight as possible, and then lower them at a right angle of 90 °, the elbows should not protrude beyond the shoulders, the stomach need to be drawn in. Ultimately, when positioned correctly, the body should form one straight line. Thus, it turns out that the body weight is distributed evenly over the bent limbs.
2. Rotation of the hips. You need to stand up straight, bend your arms at the elbows and fold them at the waist, your back should be straight, and your legs should be shoulder width apart. Having taken the correct stance, to perform the exercise, you need to start doing circular and rotational movements with your hips.
3. Hip extension and retraction. The body position for this exercise is exactly the same as for the previous one. The hips need to be pulled in and out alternately, trying to stretch them as much as possible.
4. Walking lunges. To perform, you need to make a normal lunge, while making sure that the front knee is in line with the toes, the leg should be at an angle of 90º, the back leg should be bent at the knee joint. Having fixed this position, you need to take a step forward, however, when setting the step, the general position of the body should not change. It is important that when performing the exercise, the load is distributed over the buttocks, and not over the knees, so the steps should be small. To achieve greater effect, this exercise should be performed slowly.

When doing exercises to increase the buttocks and give elasticity to the bottom, it is important to remember that they must be performed regularly, starting with small loads and gradually increasing them.