Every girl who decides to devote herself to a healthier way of life, which implies a healthier, better nutrition and physical exercise, has certain demands. One of the demands is mostly well-shaped buttocks. I started doing it all from home.

Best home exercises for a firm booty

The gym at the beginning of my time in shaping the body did not really attract me. I had low confidence and I thought people would laugh if they noticed that I did not do an exercise properly. That’s why I decided to teach  certain exercises at home first, and for this the best way to learn is using the Internet (Youtube). There are actually thousands and thousands of different videos and shows of various exercises, not just for gluteus, but for every part of the body. There are weight exercises, but also no weight for those who do not have props. So, whoever wants, finds a way because the exercises are not lacking. I’ve passed hundreds of different exercises and they are all great, but I’ll take a few that really did bring me results in a month or so.

And do not forget, nutrition and sufficient water intake are key to success with exercise! For starters, it’s enough to run five exercises in two circles. As you progress, increase the number of laps and reduce the pause. What’s important to emphasize: Drink plenty of water while exercising and after exercise, eat before and after exercise (cheese, eggs, fish, meat, oatmeal, rice, potatoes, etc.), exercise properly, concentrated and thoughtful , stretch out before and after exercise.

Two girls with whom I practiced (watching them regularly on Youtube) and who talked so nice and motivated me on doing exercises: Rebecca Louise and Vicky Justize.

 

 

 

 

 

 

Bulgarian squat

Stand in front of the couch or some bench (if outdoors) and turn so that the bench is right behind you. Place one foot on the bench and hold it firmly on the floor facing straight ahead. Get up. Tighten your back and push your chest forward. Hold the head and neck in a distorted line. The shoulder should be exactly above the forefoot. Holding your front foot on the floor, sit in the hips (as if you are sitting on a chair), slightly bend your knee (front legs) and bend slightly to your waist.

Go down to the point where your thigh (front legs) becomes parallel to the floor. If you have difficulty, then lower it until your forehead and thigh leg is 90 degrees. At this point, the knee should be directly above the toes, the hips in the sitting position, and the chest just above the center of the front thigh. From this position, guided by the line of your head and chest, lift and push the hips straight forward until you straighten your legs. Return to the starting position. The shoulder should be straight above the forelimb.

 

Donkey kicks

Exercise from which you can raise a four-legged up to a horizontal position from the four-position position so that the angle between the upper and lower leg is 90 degrees. From that position push the heel to the ceiling, then change the leg. Always point the gluteus contraction at the end of the movement.

 

Lunges

I love them! They are made to stand in parallel with slightly spaced feet in the plane of the hips. Take one leg forward far enough, raise the fifth leg and lower the back of the knee to the floor. Return to the initial position and repeat the same with the other foot. Keep your back all the time standing upright.

 

Bridge

Exercise by leaning on the back of your bent knees and feet on the floor. Put your hands on the side, palms down. Squeeze the buttocks muscles and slowly lift the butt off the floor until your body creates a straight line from your knees to your shoulders. Hold the position for 1 to 2 seconds, then slowly lower to the floor and repeat the exercise. Take care of your form: head to you on the floor and look at the ceiling.

 

Squat

Simple and basic exercise to lift your booty is certainly a deep squat. Stand upright and spread your legs wider than shoulder width, turn your fingers outward and the load on the shoulders. Lower your back to the ground and slowly return to the starting position. The backs must be straight through the entire movement. It must be lowered to a minimum of 90 degrees.

 

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Author: Ema Brajdić, IFBB Bikini