5 effective exercises for firm buttocks

In our search for the ideal figure, we often forget that firm buttocks are not only beautiful, but also good for health. In winter, when the activity of our body decreases, it is important not to forget about exercise and caring for our body. Bernie Zurella, a famous American trainer, has created an effective set of exercises for creating firm and seductive buttocks. In this article we will talk about five exercises that will help you achieve the desired result.

Exercise No. 1 - “Ball”

To perform this exercise you will need a fitness ball. Lean on the ball, bend your right leg at the knee, and extend your left leg parallel to the floor. Hold your left leg in this position for 1-2 seconds, after which you reach the ball with your knee. Repeat 12 times, then switch sides.

Exercise No. 2 - “Bench”

To perform this exercise you will need a bench. Sit on a bench, stretch your legs and lower them to the floor. Then lift your buttocks up, hold for 1-2 seconds and slowly lower them to the floor. Repeat 15 times.

Exercise No. 3 - "Staircase"

To perform this exercise, you will need a step or small stand. Stand in front of a step, lift your right foot onto the step and slowly lower it to the floor. Then lift your left leg onto the step and slowly lower it to the floor. Repeat 10 times on each leg.

Exercise No. 4 - “Lunges”

To perform this exercise you will need a fitness ball. Get on all fours and place the ball between your knees. Then step forward with your right leg, bending your knee and lowering your buttocks down. Hold for 1-2 seconds and return to the starting position. Repeat 10 times on each leg.

Exercise No. 5 - "Bridge"

To perform this exercise, lie on your back, bend your knees and place your hands on the floor. Then lift your buttocks up, hold for 1-2 seconds and slowly lower them to the floor. Repeat 15 times.

Remember that to achieve the desired result, it is important to exercise regularly and combine it with proper nutrition and a healthy lifestyle. Rest assured that these five exercises will help you create the firm and sexy butt you've been dreaming of!