Dreaming of magazine-worthy butts? Have you tried for some time, but with poor results? Discover our tips for having some firm buttocks in a week and reach the goal you've always wanted in no time!
How to get a nice butt in no 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, it is enough to engage and practice targeted physical exercise with constancy.
And that's not all: also of primary importance hydrate yourself well drinking at least 2 litres of natural water a day and following ahealthy eating. To find out what good habits to adopt at the table, read our article “Diet, Foods and Nutrition to Eliminate Cellulite”.
Let's get back to exercise: Are you curious about a good program for tone your glutes in just a few days? Read on!
Program to tone your glutes: 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 your self-esteem and self-confidence.
Here is a good training program for firming your glutes, a simple sequence of exercises to be done comfortably at home without having to necessarily join a gym.
Let's warm up!
Warm-up exercises before firming your glutes
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 glutes we recommend a small sequence that includes:
- A few laps of running (even running on the spot is fine);
- Jumpin jack;
- Skip with high knees (on the spot);
- Leg rotation;
- Arm swing;
- Oscillating movements of the head and neck, to be performed very delicately in different directions (right - left, forwards and backwards, obliquely).
Have you warmed up enough? Let's now move on to phase B, that of the individual exercises aimed at firming the glutes.
Simple squat
The prince of exercises for have small and firm buttocks in a week it is certainly the squats. 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:
- The feet should be positioned hip-width apart;
- The knees should not extend beyond the tips of the toes and should be flexed until the thighs are parallel to the ground;
- While performing, push your glutes back as much as you can, imagining that there is a chair behind you;
- Always keep your back straight;
- Place your weight on your heels;
- During the ascent, the glutes must be contracted to the maximum.
Squats should be repeated in sets. Here you have many possibilities: the first is that of the Tabata Squats, or 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″.
Ground Bridge (Intensive Exercise)
A second exercise for the glutes, a little more intensive, is the land bridge. We all enjoyed doing this as kids, but… how do you properly perform a ground bridge for tone your butt?
- Lie on your back on a mat or hard surface;
- Keep your back flat on the ground and your arms extended at your sides. Keep your knees bent;
- Exhale, contract your glutes and lift your pelvis while keeping your upper back, shoulders, arms and head supported on the ground;
- Hold the position for a few seconds;
- Inhale and return to the starting position by slowly lowering your pelvis.
The ground bridge also goes repeated in sequence. We recommend 3 sets of 10-15 repetitions each, with a break of 30 - 40 seconds between each set.
Lunges
Like squats, the lunges I really am useful for firming buttocks and legs. You can do the exercise by holding dumbbells, or if you do not have them using small bottles of water. Alternatively simply place your hands on your hips.
For ideal lunge execution, 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. Lunges should also be done in sequence: we suggest 10 lunges on each leg, alternating legs with a maximum 30-second break, for 4 - 5 sets.
Toning creams to firm the buttocks
Finally, we would like to point out that there are some very effective buttock toning creams on the market. Among the remedies proposed by FGM04:
Idra-Tonic Plus Unisex Cream 200 ml, collagen toner for the body, is rich in active ingredients and perfect for daily use. With a firming and moisturizing action, it gives firmness and softens the skin, repairing any signs of dehydration. Dermatologically tested, does not interfere with the thyroid;
Keep Me Up Gluteal Gel 200ml, unisex product that hydrates and makes the skin firmer. Ideal for preventing the formation of stretch marks and blemishes caused by skin relaxation. It nourishes in depth and plays an anti-aging effect. To be applied once a day until complete absorption.
Choose the professionalism of FGM04: our products are designed and created directly in our laboratories, and shipped by us to your home without intermediaries. In this way we are able to guarantee a excellent quality-price ratio and maintain direct contact with our customers, in a profitable exchange of ideas and solutions.
For any questions contact us without obligation: Whatsapp 393 454 2587 - customers@fgm04.com
