With the arrival of summer and holidays just around the corner, it is urgent to have a perfect buttocks to look spectacular when wearing bikinis. In addition, it is good to work the glutes because they are the muscles with the most risk of being flaccid because they are the most neglected. So cheer up and perform these movements to achieve perfect glutes.
One of the best exercises to look perfect glutes are squats. These also strengthen the thighs, hips and lower abdomen. To make matters worse, squatting also burns many calories. To start, you should stand with your feet slightly apart. Now you must contract the abdomen, so that when making the movement the lumbar area is protected by your muscles. A good technique to perform the movement is to imagine that you are about to sit in a chair with your arms out to the front. The movement is always backwards and not downwards starting from the pelvis instead of the knees. Once you have done the movement, make sure your knees do not come together or separate too much. Do 10 repetitions and rest for 10 seconds.
ELEVATION OF HEELS
A very easy and effective exercise to eliminate the sagging of your glutes, strengthen the legs and triceps. To start look for a step near the ground in a safe environment and stand over the edge. Then put your back straight and with your heels raise your body while you are flexing. Holds for 10 seconds and repeats.
You do not need previous preparation, it is about just going up and down the steps of your house for 15 minutes a day. Take a 1 minute stroll and continue with the exercise. Start by walking, then jogging and at the end running from bottom to top. With this exercise you will notice how your glutes become firmer and more perfect.
Start by standing firmly with your arms at your hips. Now make a leap by opening your legs to the sides and raising your arms to your head so that your hands come together. Return to the starting position and repeat. Do 20 moves and take a ten-second break.