Many people, especially women, do various ways to tighten the buttocks so that the body appears attractive. Gymnastics can be one way to tighten the buttocks which is quite effective and easy to do.

Buttocks are parts of the body that are often thought to represent a sexy impression. To make your buttocks firmer, exercise and exercise are the safest and most effective ways. As we know, exercise is very good for body building and tightening the muscles in the body, including the buttocks.

How to Tighten Buttocks with Gymnastics and Their Benefits

Benefits of Tightening Buttocks

The effect of sitting continuously for a long period of time can cause the buttocks muscle to shrink or shrink. If the muscles get smaller and there is too much fat on it, the buttocks can relax. This situation can also trigger back pain and difficulty making movements that use muscles in the buttocks, such as climbing stairs, or standing after sitting.

How to tighten the buttocks that can be done is to do regular physical exercise and maintain ideal body weight. Gymnastics for the whole body can burn body fat, including fat in the buttocks. For maximum results, you must understand the right movements to tighten your buttocks muscles.

Movement that can tighten the buttocks

Walking is one exercise that is very good for the buttocks. However, you should choose the road or treadmill uphill position, or cycling. When doing these movements try to the body is not too leaning forward.

In addition to the above exercise, there are several other movements that can be done to tighten the buttocks, including:

  • Squat

  • Stand with the distance between two feet shoulder width. Then extend your arms toward the front. Bend your knees, lowering your pelvis as low as possible and push your buttocks back as if to be seated. Make your knees not more advanced than your toes. Repeat 8-10 times slowly. The lower the pelvic position when doing squats, the buttocks will be tighter.

  • Leg Lifts

  • This movement burns calories quickly, while tightening the buttocks muscles. Start by lying on your stomach. Bend your left knee so that your lower leg is perpendicular to the floor, with your feet pointing up or to the ceiling of your house. Then, lift your left knee as you bend it as high as possible off the floor, and hold for 5 seconds. Repeat this movement twenty times, alternating between left and right limbs. This movement will tighten your stomach and buttocks.

  • Lift legs one side

  • Lie on your left side and bend your left knee about 90 degrees. Your right foot stays straight and parallel to your back. Put your right hand on the upper right hip. Then lift your leg as high as possible, with your hands holding your hips so that they keep facing forward. Then lower your legs slowly. Perform this movement 10 times and repeat on your right side.

  • Bridges

  • Start by lying on your back, then bend your knees until your feet are close to your buttocks. Place both hands on the sides of the body with palms facing the floor. Then lift your hips until you see a straight line between your knees and shoulders. Do this while you pull your abdominal muscles in to feel tight and tighten your buttocks muscles. Then return to starting position. Repeat 8-10 times.

  • One leg kickbacks

  • Place your palms and knees on the floor, like a piggyback position, and hold your body in that position. Then lift one knee up, with your knees bent and forming a 90 degree angle. Perform this movement until you feel a sensation of pressure on your buttocks. Then slowly return to its original position. Try to keep your back in a straight line when the knee is lifted. Do each leg 10 times alternately.

  • Lunges

  • To do this movement, stand with feet shoulder-width apart. Step your right foot wide forward. Then lower your body while bending your right knee to form an angle perpendicular. The position of the right knee is perpendicular above the ankle. Do alternately between right and left foot.

To get the ideal body shape, understanding how to tighten your buttocks properly and correctly is not enough. This exercise must also be balanced by implementing a healthy lifestyle, for example by eating foods that contain protein and fiber, and abstain from alcohol consumption and smoking.

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