What exercises will give you the perfect butt for summer?

Summer is just around the corner, and if you haven't yet started taking care of your butt, then it's time to get started. To look stunning on the beach by summer, you need to pump up as many muscle groups in your buttocks as possible. We offer several simple and varied exercises for this part of the body.

1. Lunges

Starting position: standing with your arms along your body (or on your belt), take a big step and lower yourself as if you want to sit on your knee, but do not touch the floor. Alternate your legs and remember to keep your back straight. You can start with the easy version first and keep your legs at a 90-degree angle. When you can do this well enough, you can expand the angle of your lunge. At first you need to do no more than five lunges on each leg, but over time you can reach 10-15 lunges in 2 sets.

2. Tilts

This exercise will help stretch your muscles after doing lunges. Take a deep breath and go down - at the beginning, 90 degrees will be enough, but if the stretch allows, you can lower yourself as close to your knees as possible, stay there for 10-15 seconds. Slowly return to the starting position. For 90 degree inclines, it is recommended to do 2-3 sets of 10 inclines. However, this is very relative - adjust the number of inclinations yourself. When you feel the blood rushing unpleasantly to your head, stop the exercise and move on to the next one.

3. Leg swing

The leg swing or “dog” is performed on all fours - leaning on your hands, keep your head straight and alternately straighten your legs parallel to your body, hold for 10-15 seconds, and then return to the starting position. Start with 1 set of 5 swings and gradually increase to 2 of 15. If you want to complicate the exercise, simultaneously with your leg, keep the opposite arm straightened forward.

4. Squats

This exercise will allow you to straighten your muscles and tighten your buttocks. Take a deep breath and sit down as you exhale, straightening your arms forward. The back should be straight at all times. Choose the level of difficulty yourself by squatting at different leg widths. Squat 10-15 times in 3 approaches. If you want to complicate the exercise, take dumbbells, but remember, no sudden jerks, otherwise it will be bad for your knees.

5.Hyperextension

This exercise targets the development of the muscles of the buttocks and lower back. Lie on your stomach with your arms crossed over your chest or at your sides. As you exhale, lift your torso and legs as high as possible, hold for 2-3 seconds, and then slowly lower to the starting position. Do 2-3 sets of 10-15 repetitions.

Remember that to achieve results, it is important not only to perform the exercises correctly, but also to exercise regularly. To strengthen the muscles of the buttocks, it is enough to exercise 2-3 times a week. But remember that to effectively train your muscles, you also need to eat right and rest.