Author:
Helen Garcia
Date Of Creation:
15 April 2021
Update Date:
1 July 2024
Content
Do you want your buttocks to be in shape? Are you tired of flat, sagging and unkempt buttocks? If so, below are some tips on how to deal with it.
Steps
1 Climb the hill. If you are looking to round your buttocks and make them more convex, then train them by hiking uphill. And if you feel tension in the buttock pads, then you are doing everything right. 
2 Jump. To train your inner thigh muscles and improve the firmness and appearance of your buttocks, stand up straight with your feet shoulder-width apart and bend forward 15 times in a row. If you feel a response in your hips, then you are doing everything right. 
3 Run. Running fast and slow will help tone your buttocks. 
4 Use the hoop. If you have significant body fat around your waist that makes your buttocks look smaller, use a hoop to get rid of them. You can also stand up straight, raise one of your knees, put your hands behind your head, and bend over to the knee that has been lifted up. Then do the same on the other side. 
5 Walk up the steps. Walking up the stairs is always good for the body fat around the waist and back of the body. - 6 Perform leg raises. To give your thighs and buttocks a healthy tone, get on all fours and lift one leg up 20 times, then do the same with the other leg.
7 Walk. At the very least, go for a walk if all else is not to your liking.Put on comfortable clothes and shoes, because in fact, apart from this, you will not need anything else. 
8 Combine 2 of the above exercises into a workout routine.
Tips
- Stretch your leg muscles before doing these exercises, otherwise you risk pulling the muscles.
- If you don't have time to walk up the slope, then at least walk up and down the steps several times in your home.
- Eat healthy, nutritious foods like whole grains, fruits, vegetables, fish, and poultry. Avoid excessive amounts of sugar, high-calorie drinks, and junk food.
Warnings
- Conduct training sessions (30 to 60 minutes) 2 or 3 times a week, resting one day in between. Start slowly and smoothly.
