Dreaming of magazine-worthy butts? Have you been trying for a while, but with poor results? Discover our tips for getting those firm buttocks in a week and reach the goal you've always wanted in no time!
How to have a nice butt in a short time
Marble buttocks: what a passion! A goal that is not easy to achieve, yet desired by millions of people around the world. The good news is that having a nice butt in a short time is certainly not impossible, you just need to commit and practice targeted physical exercise consistently.
And that's not all: also of primary importance hydrate yourself well drinking at least 2 liters of natural water a day and following ahealthy eatingTo find out what good habits to adopt at the table, read our article “Diet, foods, and nutrition to eliminate orange peel skin”.
Let's get back to exercise: Are you curious about a good program for tone your glutes in just a few days? Keep reading!
Program to tone your buttocks: try it now!
Along with nutrition, physical activity is the other fundamental piece to reach your goals of aesthetic and, why not, spiritual well-being. Because liking yourself on the outside increases self-esteem and self-confidence.
Here is a good training program for firming your buttocks, a simple sequence of exercises to be done comfortably at home without having to join a gym.
Away with the heating!
Warm-up exercises before firming the buttocks
Muscles, joints and breathing must gradually prepare for physical activity, whether intensive or not: for this reason, before starting any sport it is strongly recommended to dedicate 10 - 15 minutes to warm up the body.
Among the warm-up exercises before toning the buttocks we recommend a small sequence that includes:
- A few laps of the race (running on the spot is also fine);
- Jumpin jack;
- Skip with high knees (on the spot);
- Rotation of the legs;
- Oscillation of the arms;
- Oscillatory movements of the head and neck, to be performed very gently in different directions (right-left, forward and backward, oblique).
Are you warmed up enough? Now let's move on to phase B, that of the individual exercises aimed at firming the glutes.
Simple squats
The prince of exercises for have small and firm buttocks in a week it is certainly the squat. They are fine simple squats, or if you feel like it you can also opt for other types of squats such as the jump squats.
The basic rules for one effective squat I am:
- Feet should be placed at the width of the pelvis;
- The knees should not push beyond the tips of the feet and should be flexed until the thighs are parallel to the ground;
- During the execution push back the buttocks as much as you can, imagining that behind us there is a chair;
- Always keep your back straight;
- Carrying the weight on the heels;
- During the ascent the buttocks must be maximally contracted.
Squats should be repeated in series. Here you have many possibilities: the first is that of the Tabata squats, that is 20″ squat + 10″ recovery repeated for 8 - 12 sets (total 4 - 6 minutes of work). A second alternative that allows us to focus even more on the glutes is to make each repetition last 10”: you go down in 4″, you stay in position for 2″ and then you go up again in 4″.
Bridge to the ground (intensive exercise)
A second exercise for the glutes, a little more intensive, is the land bridgeWe all enjoyed doing it as kids, but… how do you properly perform a ground bridge for tone your butt?
- Lie on your back on a mat or a rigid surface;
- Keep your back flat on the ground and your arms extended along your sides. Keep your knees bent;
- Exhale, contract the buttocks and lift the pelvis while keeping the upper back, shoulders, arms and head resting on the ground;
- Hold the position for a few seconds;
- Inspire and return to the initial position by slowly lowering the pelvis.
The land bridge also goes repeated in sequenceWe recommend 3 sets of 10-15 repetitions each, with a 30-40 second rest between each set.
Lunges
Like squats, the lunges I really am useful for firming buttocks and legsYou can perform this exercise holding dumbbells, or if you don't have any, use small water bottles. Alternatively, simply place your hands on your hips.
For an ideal execution of lunges, keep your back straight and look horizontally in front of you. The knee of the front leg should not go beyond the tip of the foot, in a 90° angle. The lunges should also be done in sequence: we suggest 10 lunges on each leg, alternating the legs with a maximum pause of 30 seconds, all for 4 - 5 sets.
Toning creams for firming the buttocks
Finally, we would like to point out that there are some toning creams for the buttocks on the market that have a very effective action. Among the remedies proposed by FGM04:
Idra-Tonic Plus 2.0 Unisex Cream 200 mlThis toning body lotion with plant-based proteins is rich in active ingredients and perfect for daily use. With its firming and hydrating properties, it firms and softens the skin, repairing any signs of dehydration. Dermatologically tested, it does not interfere with the thyroid.
Keep Me Up Gluteal Gel 200 ml, a unisex product that hydrates and firms skin. Ideal for preventing stretch marks and blemishes caused by sagging skin. It deeply nourishes and has an anti-aging effect. Apply once daily until completely absorbed.
Choose the professionalism of FGM04: our products are designed and created directly in our laboratories, and shipped directly to your home without intermediaries. This way, we can guarantee a excellent quality-price ratio and maintain direct contact with our customers, in a fruitful exchange of ideas and solutions.
For any question please contact us without obligation: Whatsapp 393 454 2587- clienti@fgm04.com
