Medical Information Weblog

The buttocks, tail, rear, buttocks or whatever you want to call is one of the parts of the body is given more importance aesthetically speaking, especially women who want to look attractive and sexy.

The tail is formed by very large muscles, so you can work your buttocks, molds for firm and rounded. And we can do some butt exercises , exercising daily and of course you need to pay attention to diet, limiting intake of saturated fats, refined sugars and alcohol.

These exercises for buttocks are very effective but you’ll notice the changes after just two or three months of daily training. Before it is important to warm up with some aerobic exercise. It can be a quick 30-minute walk, run, bike or even go up and down stairs.

Striding:

In a standing position, one leg forward and one back and with a barbell resting on the upper back, got off the knee of the leg is back to touch the floor with the other leg slightly forward to make force up and down.
Allows you to shape your thighs and buttocks.

Extension of the hip or butt kicked:

Four-legged position on the floor, raise one leg slowly as kicking back and leg fully stretched horizontally. To more effectively we can use ankle weight.

Hip Abduction:

In side lying position with head erect, elevate the leg with the knee extended forever. The elevation should not exceed 70 º. We can regulate the difficulty of this exercise, keeping your leg still for several seconds or varying the amplitude of movement. For more complete results, we can vary the movement back and forth and using ankle weight.