Tips to harden and increase buttocks

This is the time to wear those pants sexy, in this post we will give you a tips of the best exercises to increase and harden your buttocks.

As a recommendation you have to exercise 3 times a week, every two days, it is not recommended to do the same exercise on consecutive days and only 30 minutes a day the exercises for the buttocks.

Abduction of the hip.

This exercise mainly works the middle gluteus – Lying on the left side, place your left support arm on your head and the other on the side of your body. The right leg bending the knee, you will raise it at an angle of 70º and lower the leg slowly. – When finished, change sides and repeat with the other leg. – There are 4 series of 10 to 12 repetitions per side.

Sumo squat

Squats is one of the best exercises to work your buttocks.

Tip: To intensify the exercise you can do it with weights, carrying an adequate weight and no more than you can lift since it is more important the quality of the movement than the amount of weight.

This exercise works most of the muscles of the thigh and all the gluteus leaving them rounder and stronger.

– Perform 3 sets of 12 repetitions.

Leave a Reply

Your email address will not be published. Required fields are marked *