5 tips for bums of steel

Getting a toned body requires discipline and determination to achieve. Getting out of the routine and start to exercise is sometimes a difficult task; however you can almost see the results immediately.

If you are determined to dedicate yourself to molding your body, and your goal is to obtain a steel buttocks with work, you can do a simple routine that you can adapt to your training along with a balanced diet, and then you will be ready.

Today, we present to you 5 exercises to get a firm butt, you must keep in mind that your back should always be straight, so your movements will work the correct muscles and area. If you are ready to train, these are the exercises:

Squats: Feared by some and adored by others Squats are the infallible exercise to achieve a perfect back; it will tone your thighs and legs too.

To do this you should stand up with your feet open at an even distance with your shoulders, keep your back in a neutral position, and slightly bend your knees, hips, ankles, and lower body until you reach a 90 degree angle with your knees. Never place your knees over your toes.

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You can do 30 repetitions, in 2 or 3 sets, three times a week.

Hips Lifting: This exercise will make you burn fat, to do this you must lie down on a mat face up with your arms at your side, knees bent and feet firmly planted on the floor; start to elevate your hips so the body forms a straight line from shoulders to your knees. Hold the position and then lower the body.

Perform 15 repetitions in 2 or 3 sets.

Buttock Kick: It is a simple movement that you can do in your home or with the help of a machine in the gym, is done on a padded surface on the floor.

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In this position you must rest your hands and knees on the mat, keeping your back straight and your hands supported, lifting your flexed leg, until hip stretches.

Perform 20 repetitions on each leg.

Side-Knee Kick with the same position lifts your legs sideways at a 90 degree angle and then lowers it gently. With this you will be able to round your butt. You can perform 20 reps per leg.

Half Squat: Start  wth the same position as the Squat. This half squat is done by taking a one-foot step forward, as exaggerated as you can without losing your balance, then you should return to the starting position and alternating legs. This movement can be repeated 30 times.

Exercise routines should be done at least 3 times a week so you can see results. Never forget that you should do stretches before and after each workout.

We recommend you can do this exercises in the gym using machines or dead weight, as well as adapt them to the comfort of your home.