You will need a gym mat and comfortable sportswear for the following exercises.
Exercise #1
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Lay a mat, lying on your left side, one hand rests on the floor with your elbow, the other lies on your belt. Do ten high lifts with your left leg. Roll over to the other side and do the same lifts with your right leg.
Exercise #2
Now lying on your back, arms spread apart, lift your legs up, make sure that the socks are extended. Then alternate lowering to the side on the floor with your left and right foot, try to fix your hands to the floor. At that moment, when one leg lies on the other, lift them up together. Do ten repetitions of this exercise. Another wish for you is how to tighten your buttocks in a week: doing any exercise, smile, enjoy the very process of exercising!
Exercise #3
Remain in a prone position, legs bent at the knees, feet firmly on the floor. Rely on your hands and slowly lift your buttocks up. For the exercise to be as effective as possible, make sure that your back is straight, does not bend. Also do ten repetitions.
Exercise number 4
Tighten your gluteal muscles, pause for a moment, then relax. Do as many reps as you can. The main rule is regularity!
Exercise number 5
Now we will squat: the back is straight, arms extended forward – squat. First, do a small number of squats, with each subsequent session, increase the number of repetitions.
These simple in technique, but requiring patience, concentration, exercises can give you the desired result, you will be pleased with yourself! Now you know how to tighten your buttocks! Believe in yourself and follow your dreams!