Having a firm and beautiful buttocks is not an impossible mission when you have perseverance and discipline. If you are thinking of wearing your favorite swimwear this summer, but you do not feel 100% certain of your appearance, these exercises will be very useful.

Remember, consistency is the key to the results you want and you can do it without investing much time and in the comfort of your home. Let's see.

DISPLACER WITH JUMP

An exercise that will test your strength and your cardiovascular endurance, besides being very complete since you work the quadriceps, femoral and buttocks, all at the same time. To do this you only have to flex one knee and position it to the front with great firmness; The other leg is stretched back, it is important that you do it on a flat surface and with a sports shoes to cushion the weight. Then you alternate the position of the legs with a jump. You can do 3 sets of 20 repetitions, rested 40 seconds between sets to not get tired.

GLUTE UP / BRIDGE

One of the best known exercises and also simpler. To do this you just need to lie down on a flat surface and you can use a rug to make it more comfortable. Then you flex your legs as in the illustration or you can raise them in a small boat. Raise the pelvis until your chest, legs and belly are aligned and hold for 5 or 10 seconds, then lower without touching the ground and repeat. This will test your muscular endurance. To be effective, perform 4 sets of 15 repetitions, resting 30 seconds between repetitions.

SENT WITH BAR

You can use any type of stick or stick you have at home. Make sure it is not too heavy so you do not damage your back. With your feet apart at a distance that will not bother your knees, you will flex downwards WITHOUT RAINING the level of your knees, as doing so may damage them. The back should remain very straight and the view towards the front. Perform 4 sets of 15 repetitions and rest 10 or 15 seconds between sets.

Remember that to get results you must be consistent and do the exercises at least three times a week, in addition to eating a balanced diet and drinking lots of water. If you do not have time to visit the gym, these exercises are ideal because you can perform them at any time and in the comfort of your home. Luck!