Training buttocks

There are many women who are concerned about this area of ​​the body, and to do so in this post we will recommend some exercises to improve the buttocks.

How many times have you heard say, want to put the hard "ass"? Well, everything has its work, and therefore there are no miracles. Nor should we focus only on a body area, you have to work all the muscles in a balanced way. We must also work the legs, abdominals, arms and not just settle for having a good buttock.

Many excuses for training is time, but there are exercises to perform them at home or anywhere without going to a gym. Thus, there is no excuse for training.

Some of the exercises to train and improve the buttocks, are jumping exercises and athletic exercises. These are easy to make and not machines, so you can include it in a workout routine to do at home.

Below we provide some training exercises for buttocks:

• Squats
• Striding or "lunges"
• Hip Extension: quadruped, forearms on the floor, knees supported and extend the leg back.
• Stairs  or 'steps': Go up stairs  or use a step  in your home.

Photo taken from www.freestockfitness.com

• Jumping jacks: Starting Position Stand with your arms close to your hips. Then we jump spreading her legs while carrying arms above the head, slapping. Then back to the starting position.
• Mountain climbers: Supports separate arms on the floor, put the trunk in parallel is the same movement that run, but without leaving the site.
• Lift heels
• High knees: Running on site, without moving. Lift your knees and arms frequency.

Remember all training to be effective must be constant. Therefore, creating a workout routine.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.


Thanks for reading.