Firming the buttocks in just 15 minutes a day, how?

How to tone the buttocks in 15 minutes a day?

If you have already done some tests for the costume test that awaits you in a few months. You are not satisfied with your silhouette and in particular of your “B-side”, do not despair. In fact, with a little ‘commitment and constancy, you can firm the a day of training. Here are the best exercises to firming the buttocks in just 15 minutes a day of training a day to do comfortably at home.

the best exercises to firming the buttocks
Firming buttocks in just 15 minutes a day

You understood correctly, toning the buttocks in a short time is really possible. The important thing is to perform the correct exercises for the buttocks. Specifically designed to firm one of the most “visible” body areas during the summer. In addition, with aerobic and high intensity buttocks training. You can also lose a few extra pounds accumulated on thighs and waistlines.
What are you waiting for? Wear comfortable clothing and start to lose your buttocks in just 15 minutes a day.

Gradual path: Here’s how to firm the buttocks after a long period of inactivity.

If the gym has never been the right place for you and you have not been doing physical activity for too long. The correct training for the buttocks at home provides a gradual path. Which will become effective in reduced times only thanks to your constancy and a lot of good will. To get back in shape within a few weeks and firm the buttocks as you wish, you do not have to leave anything to chance. For this reason it is important to concentrate the maximum 15 minutes of daily activity on the exercises for the buttocks.

Dedicated in exercises to firm the buttocks

It starts with the exercises of firming the buttocks in just 15 minutes a day.
Let’s start training for the buttocks with some gentle exercises. Equip yourself with a soft mat to perform free-body movements on the ground, then lie on top of it. Turn on the right side, keeping the legs close together. Once in position, lift the left leg up to the maximum possible height. Repeat the movement to lose the buttocks at least 20 times, then do the same thing on the other side. After 3 repetitions, you can move on to the following exercises for the buttocks.

RELETED: The most challenging exercise for the buttocks.

Continue training

To firm the buttocks continue to lie on the ground. This time, however, do not turn on your side. Stay on your back with your knees bent at 45 ° and your feet resting on the mat. The most challenging exercise for the buttocks. Taking care to keep your arms perpendicular to your body with your palms facing down. Begin to bend your back, lifting your buttocks from the floor and keeping the bridge position for a few seconds. You will feel both the muscles of the buttocks and the abdominals working. To tone the buttocks repeat 3 times a series of 20 movements.

Perform the correct exercises

Now you have to help yourself with a chair at home to perform the exercise at best. We are at the turning point. The ability of firming the buttocks in 15 minutes a day is turning into reality. Doing so is simple: get up and sit down repeatedly from the chair, paying attention to keep your back straight and your feet well supported on the ground. Do 2 minutes in a row and then continue with the buttocks training card.

Now it’s time to squat

To firming the buttocks in 15 minutes a day. In fact, these aerobic exercises can not be missed. To perform the bending on the knees and lose the buttocks quickly. Stand upright, with legs slightly apart and feet parallel to each other. Then start the movement to tone the buttocks while keeping your back as straight as possible. For the risers from the chair thanks to the help of the abdominals and above all the muscles of the buttocks. These must be contracts throughout the year. To get the expected results quickly, you’ll have to run 3 sets of 10 bends each. If you are a beginner with the exercises for the buttocks, perform the bends slowly. Being careful to keep the correct position as much as possible. Over time you can intensify your pace and make this type of buttock training even more effective.

To firming the buttocks in 15 minutes a day. In fact, these aerobic exercises can not be missed. To perform the bending on the knees and lose the buttocks quickly.
The goal is near

To firming the buttocks in just 15 minutes a day now you will have to crawl on the ground and help you with small weights. If you do not have them at home, you can safely use 2 simple bottles of water. From the position on all fours, holding on the mat knees and forearms, “stuck”. A weight or bottle on the back of the right leg. Exactly in the back crease of the knee. At this point, raise the limb, taking care to keep the sole of the foot always oriented towards the ceiling. Repeat for 3 sets of 10 lifts per side. 

The 15 minutes have expired!

Now it’s time to reap the benefits of the buttocks workout.
Repeat the exercises day after day and within a short time you can firm the buttocks and get to the costume test with a side B to scream.