Part of our day to day, it should be to include a routine of exercises either at home or outdoors, at least twice a week for those who are busy and busy with their jobs, even when they are in high demand, it is necessary , to feel good. The exercise helps us to drain to release, of course to maintain ourselves.

On this occasion, I share with you some exercises to strengthen the buttocks, no matter how little or many we have, the exercises should always be varied, so that each part of our body is strengthened.

---

---

The ankle weights are a very helpful complement for the weight in our body, of course, as much as we can bear, these weights are 1.5 kg, but there are also others of greater weight. We can complement the exercises, with dumbbells, with discs, with other types of weights and thus increase the level we exercise to also increase muscle.

Always combined with a good diet, because it is useless to exercise or not eat well.

What will we need?

• Our yoga or exercise mat.
• Ankle weights and / or any other equipment to help you with the routines you want to complement.

Women, have time for yourself, to love yourself, to dedicate space, to take care of yourself. It deserves from us a time that is only and exclusively for us.

---

---

Hip extension, free-form.

Women are capable of doing many things at the same time, therefore, taking time to jog and do any type of exercise routine is something that we cannot miss.

If we are starting we can do three series of 12 each. But if we want to increase much more and we have more time exercising 4 sets of 15 each, for each exercise.

Leg raise.

Hip lift.

One leg bridge.

---

Lunges for each leg.

---

Free-form extension.

A fairly complete workout, friends, that you can do with or without weight.

They have many results, in three months you will be able to observe changes in your body.

---

---

Train for YOU

Nobody said it would be easy, but if you want results, you have to make an effort.

Greetings friends...