As already mentioned in the last blogs, not only a positive mindset and a healthy diet are decisive for your dream booty. Sport is also an important factor. It is true that a healthy and balanced diet accounts for around 70%, but sport is only about 30% essential for realizing your goals. In this blog we will show you which exercises help best.
Probably the most effective exercises for a firm buttock:
HIPTHRUSTS
⇢ Lie on the floor
⇢ Stand up your knees, you can let your arms lie relaxed on your sides
⇢ Now you lift your bottom and tense it at the top point for about 5 seconds
⇢ the knees bent 90 degrees, toes pointing forward
LUNGES
⇢ one leg forward (lunge)
⇢ both toes point forward, the upper body is upright
⇢ now bend your legs until your front thigh is parallel to the floor
⇢ your front knee stays above your heel as you go low
⇢ the movement only comes from the upper body
GLUTE KICKBACKS
⇢ go to the quadruped stand
⇢ now lift one foot backwards until your "harm strings" are level with your back
⇢ hold this position for about 5 seconds
FIRE-HYDRANTS
⇢ go to the quadruped stand
⇢ lift your leg to the side (imagine you are a dog who is about to pee on a tree)
⇢ the back remains straight and the abdominal muscles tense
⇢ keep both hands on the floor
⇢ movement only comes from the legs and hips
→ Each exercise should be done with five sets of 15 Schedule repetitions
→ These exercises are most effective with a “glow band” or with weights
