Tips for having a hard butt

Butt is one of the body parts that women, especially Brazilian women, are most concerned about. The female body tends to accumulate fat in the hips, so when the buttocks begin to sag, sag, and full of cellulite, it's time to start a true war operation and use all weapons to attack the enemies of the hard butt. and healed.

Eating healthy and getting a heavy workout are good strategies, but it's not just the gym workouts that ensure good results. If you don't have the time and money to go to the gym, the good news is that some exercises can be done at home. Check out our tips and learn what you need to do to win a jealous butt.

food

Strengthening dietary care is essential to prevent sagging and problems such as butt cellulite. Do a food reeducation to learn how to consume food in a balanced way and without exaggeration. Follow a menu rich in fruits, vegetables, lean meats, and consume up to two liters of water a day and avoid excess sugar, fat, carbohydrates and carbonated liquids.

Exercises to have a hard butt

Exercising constantly is essential to having a nice, hard butt. More intense exercises such as running, weight training, water aerobics, localized, functional gymnastics and dance are examples of activities that strengthen the muscles in the gluteus region.

In addition to exercise at the gym, some changes in everyday habits also help those who want to achieve a definite derrière. Let go of sedentary lifestyle and move your body more: move the elevator up stairs, try to pedal and walk more, jump rope and practice simple exercises at home.

To do at home

Exercise four supports: The starting position is resting your knees and elbows on the floor. With your right knee bent, slightly raise your leg to the hip line and hold up for a few seconds. Calmly return to the starting position and repeat the exercise with your left leg.

Squat: Squat slowly as if to sit in a chair. The knees should be bent at a 90 ° angle to the thigh and calf. Keep your balance by stretching your arms forward.

Advance: Bend one leg at an angle of 90 ° and leave the other half extended to support your hip lift and squat. Calmly return to starting position and change leg position to repeat exercise.

How to Tone and Slim Your Butt Under 20 Minutes (March 2024)