These fitness exercises will help you and us to strengthen your and our buttocks, thighs and back. Getting a perfectly toned buttocks with this 7-minute firm butt workout.
Following our workout, of course!
Before you begin with fitness exercises, get limber with a 6-minute warm-up routine. This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need.
This type of fitness exercises in fact, can also be done at home. It is better if you do it in the morning and above all consistently.
The exercises required by training for 7 minutes to firm the buttocks range from 10 to 12. These perform them quickly, in 30 seconds each time, alternate with short breaks of about 10 seconds. Remember that the keywords are constancy and intensity.
Here is the complete training of 7 minutes a day with all the best fitness exercises to firm the buttocks.
Fitness exercises for tighten buttocks in 7-minute – Jumping Jack
Standing with your arms relaxed around your hips and feet, bend your knees a little. Then give yourself the thrust and start jumps with legs apart and then return to the starting position. Keep jumping without taking breaks for 30 seconds.
Fitness exercises for tighten buttocks in 7-minute – Wall Sit
The exercise of the chair is very effective for firming the buttocks. Put your back against the wall and pretend to use it as the back of a chair, bending your knees as if you were sitting. Hold the position for 30 seconds and then relax.
Fitness exercises for tighten buttocks in 7-minute – Push-up
To do the push-ups, place yourself on the ground on a mat with your hands on the side of your shoulders, your legs closed and your abs tight. The important thing is to stand on tiptoes with a straight back. Bend over your arms and stand up as many times as you can in 30 seconds.
Fitness exercises for tighten buttocks in 7-minute – The bridge
Lie on your back on a mat with your arms straight and stretched behind your head. Fold the legs at an angle while keeping the feet resting on the ground. Contract your abs and lift your back and buttocks until you stand on your fingertips forming a “bridge”. Repeat returning to the starting position and so on for half a minute.
Fitness exercises for tighten buttocks in 7-minute – The leaps
Look for a high step, a stool or a chair to perform the leaps. Start with the right foot on the selected seat or rise. After this tightening the buttocks and gaining momentum, go up with your whole body. Repeat the movement with the other leg and alternate for 30 seconds.
Fitness exercises for tighten buttocks in 7-minute – The squat
The squat is the king of the exercises to firm the buttocks, but it must be done correctly. Keeping your back straight and slightly apart, slightly lower your legs and bend your knees as if you were to sit down. Then return to the vertical position, however, without completely stretching the legs. Repeat for 30 seconds and rest 10.
Fitness exercises for tighten buttocks in 7-minute – Short stroke
Take a short ride while remaining in place, always for 30 seconds, trying to keep your knees high and not to move your back, also moving your arms if you want to tone the upper part of your body a little. Rest 10 seconds.
Fitness exercises for tighten buttocks in 7-minute – Lunges
Lunges are also very important for firming the buttocks. Proceed with a series of lunges forward, standing with your legs together and your hands on your hips. Take a large step forward with your right leg and also flex your left knee. So that it almost touches the ground. Return to the starting position and start again with the other leg for 30 seconds total.
Fitness exercises for tighten buttocks in 7-minute – Single push-ups
At this point of the training you will have to deal with 30 seconds of single bending. Stand on the ground as if you were doing normal push-ups but with only one hand. Put the other arm behind your back and start bending. Then repeat every 3 push-ups by changing the arm.
Fitness exercises for tighten buttocks in 7-minute – Side bends
Finish the workout with side bends. Lie on your side with one arm bent under the head and the other along the body. Lift yourself up by helping with the bent arm and return to the starting position. Change sides and continue alternating for 30 seconds.
Afterwards, cool down with a 5-minute stretch. Using this routine for relax, improve flexibility and slow your heart rate.
These gentle stretches should take about 5 minutes. Spend more time on them if you feel the need.