The best exercises to tighten the buttocks

 To achieve visible results must be consistent and perform these exercises at least 4 times a week. Also, we combine a balanced diet and two liters of water a day

Keep hardened and firm buttocks, is a goal that many women want to achieve; it is necessary to perform specific exercises at least four times a week, you yourself can do at home, and that will take some time, and maintain a healthy, fat-free diet. Known then exercises to reaffirm the buttocks.

                                                                                                                                                         

EXERCISE fours. BACKLASH buttocks

Stand on all fours, and throws a leg backwards and upwards, so that the foot is above your head. Return to the starting position and repeat the same way with the other leg, and hold tight buttocks while performing the exercise for maximum results. Do three sets of seven reps on each leg, and go gradually increasing.

LUNGES

Stand with legs apart at shoulder height. He steps forward, keeping your head and spine straight so that your thigh is parallel to the ground. Returns to the starting position and repeat the process with the other leg. Once you master this exercise, you can add weight with a dumbbell in each hand while exercising. Do twelve repetitions with each leg and increases the number weekly.

SQUATS

This exercise is the most common of all exercises for the buttocks, once you have mastered this exercise, you add weights for better results. Stand with apart at shoulder height feet. Bend your knees, to put yourself in squatting with your thighs parallel to the floor, keeping your back straight, and then returns to the starting position. Perform three sets of ten repetitions, gradually increasing each week.

STEP-UPS

Stand in front of a chair or a table of about 30-35 centimeters high, it supports a leg on the table, putting all your weight on the leg, and do not use the other leg at all, letting it hang, and keeping a few seconds . Repeat ten to fifteen times and then switch legs. Later when you have mastered the exercise, you can use weights to make the exercise more difficult.

RAISING EXERCISE buttocks

Túmabate your back with knees bent and arms at your sides, throughout the body, and lift your hips off the floor, without using hands and buttocks tight, and keeping a few seconds before returning to the starting position. Perform three sets of seven reps and go gradually increasing.

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