Firm your butt

Today everything about a shapely bum. But remember, strengthening only one group of muscles leads nowhere. General training should be put first and add exercises that are important for you. The effects will come, but not at once! And only when you practice regularly giving your body proper regeneration.

HOME WORKOUT

Exercises that you can include in your home sessions: 

1. Squats – develop thigh muscles but also strengthen your butt. The only thing you need is to tense up your buttocks firmly while you are straightening your legs.
2. stand with your feet a little apart (hips width),

3. keep your back straight while doing the squat – stick out your chest and pull your shoulder blades together,

4. don’t let your knees move too far beyond your toes line,

5. in the ‘down’ position there should be a right angle between your thigh and shin,
6. Lunges – strengthen buttocks and thighs. Be careful if you have problems with your knees. It’s better to do a backward lunge instead.
7. Sideways lunges – engage gluteal muscles, they’re great for pregnant women.
8. Hip lifts in lying down on your back – engage gluteal and sciatic-shin muscles (back part of the thigh). I recommend to perform those exercises with a load e.g. you can put a barbell plate on your hips.
9. Back leg rises in front support – typical buttocks exercise. You can perform it on forearms as well.
10. Side leg rises in support with a kick. I like this exercise a lot because it can make my butts tired when combined with the above exercises. Additionally, it helps to strengthen the inner part of thighs, so-called adductor muscles. Recommended for beginners.
11. Sumo stance – stand with your legs a little apart, feet outwards, knees bent – perform pulsing movement downwards. I warn you!  it’s a strong exercise engaging buttocks muscles, adductor muscles, i.e. the inner part of the thigh as well as biceps femoris.
12. YOGA!
    I recommend yoga which improves tense of muscles and flexibility. It’s definitely good for our butts.
13. CARDIO!
    You can also strengthen your buttocks and thighs as part of your cardio training, e.g. jogging, spinning, Orbitrek. STEPPER helps to engage buttocks, legs, abdomen and the back as well. It’s vital to perform stepper exercises properly: keep your back straight, tense your abs, try to imitate walking up the stairs. Burning calories amounts to 250 kcal/30 min. depending on the pace.
14. TAKE CARE OF YOUR DIET!

>I wrote about it many a time – healthy food is the most important.

HOME TREATMENT
1. Step one – peeling. It is essential for our skin. It improvess blood circulation, smoothens, is refreshing and enhances skin’s healthy look.

Peeling gives excellent results to fight cellulite and to do it you need:

1. brewed coffee grounds,
   – coconut oil,
   – cane sugar (2 teaspoons),
   – cinnamon (2 teaspoons),

It is to make it: mix all the ingredients well and massage it into your skin. Remember to do it in circular movements, gently and from top to bottom. Watch an instructional video.

2. Step two – moisturizing. I recommend coconut oil applied on wet skin.
3. Massage with the use of a natural bristle brush or special shower brush – moving it up (drain effect).
4. Alternate cold and warm showers.

Let`s exercise!!!

Photo by Iza Grzybowska