Routine of exercises to achieve a ” butt enviable in 30 days

Gluteos firmesThe buttocks, like the abdomen and thighs are the parts of the body that every woman wants to have firm. So the time has come to leave the laziness and put it to work to be able to do that. If you want to have a few buttocks, firm and enviable, take at least 15 minutes a day, every day to follow this routine of exercises that’ll leave you then.

1. Stairs

Subir escalerasup and down the stairs to strengthen the glutes, the quadriceps and the twins. It is a simple activity, free and very beneficial to health, given that it will be able to improve your physical condition, your lung capacity and your cardiovascular health. Up the stairs is ideal for those who want to lose weight, decrease the bad cholesterol in the blood and combat cellulite and varicose veins.

2. Lunges

Chica con estocadasThe practice of this exercise will help you to strengthen the muscles of the legs and also the buttocks. To do a lunge, you stand with the feet separated to the width of your hips and bring one foot back, bending both legs, and taking care that the knee of the front leg does not exceed the tip of the toes. Goes up and down 10 times and, thereafter, repeats the exercise on the other side.

3. Squats

Sentadillasstand with the legs apart a little more than the width of the shoulders. Stretch your arms forward, lower hips and bend knees, by contracting the glutes to protect the lower back. Go up and repeat the exercise about 15 times more. Remember that it is important to keep the back straight throughout the exercise.

4. Bridge for buttocks

Lie on a mat face up with arms extended to the sides of the body and the legs flexed at the shoulder width. Lift the pelvis up to where you can and contract the glutes to reach the top. What is important, is to achieve a straight line from knees to shoulders. Lower and repeat 15 more times.

5. Kick butt

Put yourself in the position of 4 points of support, that is to say, with the hands and the knees supported on the floor. Stood the hands under the shoulders and the knees below the hips. Stretch one leg back with the instep resting on the ground and lift the same leg stretched upward. Going up and down the leg without touching the ground about 15 times and repeat the exercise on the other side.

Performs this exercise routine for buttocks and legs all day and at 30 days you will notice results. If you want to complete the training, I advise you to practice this routine GAP (glutes, abs and legs). Remember that you have to follow a a healthy diet is a base of fruits and vegetables, and stay away from fried foods, fatty foods, bakery products and oils.