Content

• Steps
• Method 1 of 3: Method One: Glute Tightening Exercises
• Method 2 of 3: Method Two: Cardio Glute Tightening
• Method 3 of 3: Method Three: Tips for Rounding Your Buttocks
• Tips
• What do you need

The gluteus muscles - the gluteus maximus, medius, and minimus - are often hidden under a layer of fat. The best way to rounder your glutes is to tone your glutes, thighs, and pelvis.Do the following lower body exercises daily and you will get the results you want faster. Change your wardrobe and show everyone what you have achieved.

Steps

Method 1 of 3: Method One: Glute Tightening Exercises

1. 1 Find a flat, flat surface. Wear sportswear and shoes.
2. 2 Squats. Place your feet shoulder-width apart and place your weight on your heels. Lower yourself as if you were sitting in a chair. Make 2 springy movements even lower and return to the starting position.
   • Do this exercise for 30 seconds. Then rest for 30 seconds and repeat again.
3. 3 Arabesque Squats. This type of squat is combined with an arabesque ballet pose. Do a squat and, rising to the starting position, straighten your right leg back, and stretch your arms forward.
   • To maintain balance, shift your body weight to your left leg.
   • The arms, extended leg and body should be in a straight line.
   • Lower your leg and return to the squat.
   • Repeat 15 times for each leg.
4. 4 Swing your legs. Stand next to a table, dresser, or sturdy chair. Raising your right leg, lean forward slightly.
   • Bend your left knee slightly, draw in your stomach and stand straight.
   • Without tilting your pelvis, lift your right leg as far as you can.
   • Lightly swing your right leg up and lower it to its original position. Repeat the movement 30 times and change legs.
   • Hold on to a chair or table to maintain balance.
5. 5 Lunges. Place your feet shoulder-width apart. Step forward one foot 0.5-1 meter and bend your knees at the same time.
   • Hold for 2 seconds or do 2 small swinging down and then return to the starting position.
   • Repeat this movement for 30 seconds, take a break and repeat on the other leg.
6. 6 Side squats. Place your feet shoulder-width apart. Step to the right and bend your right leg at the knee. Keep your left leg straight.
   • Hold at the bottom point and return to the starting position. Repeat the exercise for 30 seconds. Relax and repeat for the other leg.
   • Make sure that your knee does not protrude beyond your toes.
   • As an additional load when lifting to the starting position, lift your bent leg off the floor.
7. 7 Raising straight legs. Find an upholstered bench or bed. Lie on it with your pelvis at the edge and your legs hanging down.
   • Raise your straight legs as high as you can.
   • Hold at the maximum point for 3 seconds and lower them to the height of the bed (or bench). Repeat the exercise for 30 seconds. Then rest for 30 seconds and repeat again.
   • For additional load, at the end of each set, keeping your legs at their maximum point, do 20 bouncing thrusts.

Method 2 of 3: Method Two: Cardio Glute Tightening

1. 1 Adjust the duration of your workout based on the weight you want to lose. If you want to lose more than 7 kilograms, then train for 20 minutes 4 times a week, doubling the duration every 1-2 months.
   • Remember that although there are many ways to lose weight, you cannot get rid of fat in any particular part of the body. The body loses weight all at once and gradually. However, you can choose cardio workouts that will also accelerate the development of the muscles of the buttocks.
2. 2 Climbing the stairs. The best way is to combine jogging or exercise at home and climbing stairs.
   • Climbing and descending stairs is an interval workout that burns those extra pounds faster. During the descent you are resting, while climbing the stairs you are working.
   • If you do not have high stairs in your vicinity, you can train on a stepper, a simulator that simulates climbing stairs.
3. 3 Go hiking. Walk up hills or mountain trails. If there are no hills or mountains nearby, then place the treadmill in an inclined position and walk on it.
   • The incline of the trail or treadmill should be 5-7 percent.

Method 3 of 3: Method Three: Tips for Rounding Your Buttocks

1. 1 Wear high-heeled shoes. Because of the high heel, you will have to arch your back, causing your pelvis to bulge out and your buttocks to be pulled up.
2. 2 Wear jeans with back pockets. The pockets should be sewn on slightly below, thus rounding and shaping the buttocks.
3. 3 Buy panties with a push-up effect. If you want to enlarge the buttocks, but you do not have time for the gym, then the best solution is shapewear with silicone inserts. Put on such underwear and your buttocks will immediately become fuller and rounder.
   • Some companies make belts that also lift the buttocks. They have the same design as shapewear or corsets.

Tips

• Adjust these exercises to suit your physical condition. If you have not exercised for a long time, then do these exercises for 15 minutes.
• Stretch after exercising your lower body muscles. Exercises such as figure for, pigeon posture (not full), and toe-touch bending reduce muscle soreness after a training day.
• To speed up the growth of the muscles of the buttocks, drink plenty of water, eat vegetables and lean proteins such as fish and low-fat yogurt.

What do you need

• Sport shoes
• Sportswear
• Bed / bench
• treadmill
• Stepper
• High heels
• Pants with back pockets
• Shapewear with silicone inserts