For those who have a dream about having a perfect shape gluteus can easily fill their dream with these six exercises designed to tone them quickly and effectively. If you want to get a nice and well-shaped butt seriously, follow this 7-minute exercise designed specifically to get those glutes defined with the way you have always dreamed. And if you put it together with little intervals and follow our tricks no doubt you will get a nice flat belly with a perfect looking butt and you will also have a good shape figure in a very short time! This routine works absolutely apply to all those muscles areas so that you can achieve your goal within a short period of time.
1. Squat in 2 Parts
Min. 0: 00-1: 00
Objectives: Gluteus Maximus and Medius, Quadriceps, Hip Abductors
Keep both feet away from the hip and toes out.
Squat in squats until your thighs are parallel to the floor.
Count to 3 and bend your knees until you go down about 10 cm more.
Climb to the position with your thighs parallel to the floor and hold for 3 more seconds.
Min. 1: 00-2: 30
Objectives: Gluteus Maximus, Hip Abductors
Stand with your feet apart to the hips, with your right arm raised to the ceiling.
Extend your right leg back and lift it 12 to 18 cm, with your knee facing the ground and your toes pointed.
Lower and repeat 15 times.
Do 15 repetitions with your knee facing to the right.
Repeat on the left.
3. Squat with side extension
Min. 2: 30-3: 30
Objectives: Gluteus Maximus and Medius, Hip Abductors
With your feet shoulder-width apart, do a 90-degree squat.
You may also interested in: Hormones in Exercise
When you go up, lift your right leg next to you.
Keep counting up to 3, then lower in squat again.
Repeat 30 times; changing sides.
4. Donkey Kick
Min.3: 30-4: 30
Objectives: Gluteus Maximus and Medius, Hamstrings
Stand on your hands and knees and raise your right leg to hips, with your knee bent at 90 degrees.
Extend your leg as if you were going to give it a kick to the ceiling.
Return it to the starting position and repeat it about 30 times (each side).
5. Pelvic lifting
Min. 4: 30-6: 00
Objectives: Gluteus Medius, Hip Abductors
Stretch yourself looking up with your knees bent and feet away from your hips.
Lift your buttocks and bring your knees together.
Hold the position counting to 2, relax the knees and lower the back so that it is 1 cm from the ground.
Repeat 30 times.
Without touching the ground, make another round of 30 with your knees apart
6. Leg Lifting
Min. 6: 00-7: 00
Objectives: Gluteus Maximus and Medius, Quadriceps, Hamstrings
Lie facing up with knees bent and feet separated to hip.
Extend your right leg 10 cm above the floor.
Lift your hips about 15 cm, then lower them 1 cm above the floor.
Repeat 20 times; and change of leg.