Exercises to tighten the buttocks and buttocks

1 - jogging exercise

The jogging exercise is one of the most popular exercises to tighten the muscles of the buttocks and thighs, strengthen the muscles of the pelvis and the back, improve blood circulation, stimulate the body and burn fat and accumulated fat. Jogging is practiced in the morning several times and you must wear a special sporty and comfortable jogging shoes. Make sure you do not catch your hands while running and you have to speed, but gradually.

2 - squatting exercise with lifting the right foot

When we remember the exercises of the buttocks and the back we must mention the squatting exercise. Stand in a squat position with your left knee bent so that the weight on your buttocks is like sitting on the chair with your right foot up. Move your arms forward with a distance between your arms and keep going up and down and you are in the same position, and repeat the exercise 15 times. This exercise burns the accumulated fat in the buttocks and buttocks with muscle strain.

3 - squatting exercise with the lifting of the left foot

Repeat the same exercise as before but lift your left foot up and bend your right knee and repeat it 15 times.

4 - Sumo squat practice

One of the best exercises you can do to burn fat and remove the accumulated lashes on the buttocks and the back is a squat squat practice. By standing with the spine straightening, you sit with your feet balanced to shoulder width, legs open on both sides, arms raised forward, arms folded so that they are balanced to your chest. Keep up and down in the same position and repeat 15 times.

1. Bridge exercise

One of the most important exercises to tighten the muscles of the buttocks and buttocks is the exercise position of the bridge, which increases the elasticity of the thighs with tightening tendons in the knee and move the muscles of the buttocks. You can practice the position of the bridge by lying on the back on the ground with the straightness of the feet and arms on the ground with the intertwined hands with feet. Raise your body to the highest degree with bending knees and feet and legs flat feet width. During this position raise the muscles of the pelvis and buttocks up and down for 15 times.

6 - squatting exercise with one foot left

The squatting exercise with one foot is one of the most important exercises for squatting the buttocks, strengthening the muscles of the buttocks and activating the thigh muscles. It is practiced by standing up and lifting the right foot back on the seat with a slightly bent knee and being careful to fix the toes on the seat. Keep this position while maintaining the left knee flexion. Move your arms forward and lower your body as squatting. Continue for a few seconds and repeat the exercise for 15 times a day.

7 - squatting exercise with one right foot

Repeat the same steps as the previous exercise but with the left foot lift back on the seat and bend the right foot knee and also repeat for 15 times.

8 - leg flexion exercise

The leg flexion exercise is done by standing upright on the floor but with the toes and feet of the feet with the heel lift of the feet up and this with the tummy tuck and the waist and buttocks up and the arms up as well and to the fullest extent possible. Next, gradually lower your body with one of your legs and bend the other leg, ie bend your right leg once and bend your left leg once in a while with your arms behind you. Repeat this exercise for 15 times to completely eliminate fat from the buttocks and buttocks.

9 - exercise kneeling with the lifting of the right foot

Is one of the easiest exercises in addition to the ability to get rid of grease and fat in the buttocks and buttocks. It is done by kneeling on the ground but with the arms and the hands on the ground straight to be at the same level as the arms. Straighten the left foot straight, and lift and bend the right foot forward and back with the need to straighten on the same situation. Repeat this exercise for 15 times.

10 - exercise kneeling with the lifting of the left foot

Repeat the same steps as the previous exercise but with the right foot straight and the left foot is lifted and flexed forward and backward. This exercise is also repeated for 15 times