How to get a firm butt naturally

How to get a bikiny body

All we ask what is the secret to get a firm buttocks, and the truth that there is not much mystery in the subject must move, women! And yes, we can have a nice tail by nature, but only the exercise will help us to maintain over time and, of course, to improve it.

If you want your funeral look better than ever, neglects laziness and excuses and start doing some of these exercises to tone buttocks, which can perfectly do in your own home. They are very effective and if you practice consistently, quickly see great results in your rear.

Wear comfortable clothes, prepare a bottle of water and practicing!

No. 1 Squat

The best exercises

Squats are one of the best exercises for the gluteus, so no excuses! If you begin to do several times a week, you'll notice your butt firmer and soon formed. Also squats strengthen thighs and hips.

Stand with the two slightly separated to shoulder height legs. Bend your knees slowly down the hip, ensuring that they remain behind the toes. Meanwhile, you must keep the right hip back and down like you want to push something back with your butt.

For added intensity to squats, hold a dumbbell in each hand and bend your arms up placing each weight to the sides of the face.

Do 2 or 3 sets of 8-16 reps

No. 2 Lunges

Seem easy, and indeed they are, but tire quickly, as it is an exercise that work most of the lower body area. In a lunge, front leg works glutes and thighs (hamstrings) and the back leg, the quadriceps and calves. So if you want perfect legs and buttocks, get to practice them.

Stand with your legs slightly apart at shoulder height. With your back straight, step forward bending both knees at 90 degrees. Important: the thigh of the front leg should be parallel to the ground; the knee of the leg that is forward must be to Ankle (should be able to look at the toes) and the knee of the back leg almost touching the ground. Return to starting position and repeat with the other leg.

For added intensity exercise, lifting a dumbbell in each hand. Make 1-3 sets of 10-16 repetitions with each leg.

# 3 Extending the hip

Build a toned butt

The hip extension, also called "kicking horse", is one of the most comprehensive exercises to tone buttocks, as we need to contract the muscle movement.

Get in position four-legged supporting elbows, forearms and knees on a mat. Lift one leg back with the knee at an angle of 90 degrees and the foot at the ceiling. It is essential that you keep the neck straight and back straight; for that you must also keep your abs tight. The hip, thigh and knee of the raised leg should be aligned parallel to the floor.

To give more intensity to the "kicks", place a dumbbell behind the knee of the leg you are lifting. Make 1-3 sets of 10-16 reps on each leg

Get a bikiny body

No. 4 up and down stairs!

If you do not fancy going to the gym, or you like sports, but still want to give to the task of improving your ass I propose something very, very easy: up and down stairs. This so daily activity can be a great exercise for the queue. Also, if you do it quickly also helps burn calories.

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It starts up slowly. With more training, up more speed. Going down, do it slowly so as not to injure your knees. Forget the elevator of your office or department, and make friends with the stairs!

Practice these exercises several times a week, consistently, and sooner than you imagined going to see results. What do you expect to begin ?!

Find the best program to get a perfect toned body in the guide The Bikiny Body  Workouts, amazing easy exercises that will help you to get your dreamed body.