Many women have problems with their buttocks, since they seem “flat”, if this is your case, you should not worry because you can make the butt of your dreams. So get ready to get a round and tone your butt, and even if you can’t make it to the gym for whatever reason, you can easily do all these exercises at home.
15 minutes of exercises that can change your body
You can literally find many different exercises to get your butt in shape on the internet. But not all of them are equally effective and good.
That is why we have prepared a set of exercises that can reduce excess fat from the legs, get rid of cellulite, make the buttocks more toned and slightly increase their volume.
1. Jump Squats
First of all, you have to stand with your feet shoulder-width apart. Start by doing a normal squat, then you have to contract your core and jump explosively.
Then, when you land, lower your body back into a squat to complete one rep. You have to land as quietly as possible, which requires control. Do this exercise for 40 seconds.
2. Donkey kick
You have to kneel on the floor or a mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) to get into a push-up position.
But with your arms shoulder-width apart and your head looking forward. The bend in the knees should create a 90-degree angle between the hamstrings and the calves, and this will be your starting position.
3. Side kick
Kneel on the floor, then place your arms outstretched and your hands on the floor.
Your wrists should be below your shoulders and your legs below your hips. Your back should be completely straight.
Raise one of your legs to the side and keeping your knee bent, make sure you are well supported on your hands, to give you support.
Hold that position for a couple of minutes and then slowly lower your leg back to the starting position. Repeat the exercise with the other leg and for at least five minutes between each.
We invite you to read other articles with exercises to lift the buttocks.