The area of the buttocks is often the zone of “attack” of fat deposits. This part of the body, as a rule, is the least exposed to physical stress. For this reason, the lymph drainage is broken, fat deposits appear, which can be handled only by using several methods in the complex at once.

A special set of the exercises for the buttocks is aimed at tightening the muscles of legs and lasers and also speed up the process of burning fat. Most often it is not so difficult to spend some time exercising on the way to a slender figure. The set that we suggest you stick to is not time-consuming at all.

The number of exercises is individual. Choose the number of repetitions, which is comfortable for you. With the correctly calculated load, after performing a set of exercises for tightening the buttocks and thighs, there should be a feeling of pleasant fatigue. The next day there may be a pain in the muscles, which means you have worked properly. Don’t worry, this is normal! But the pain in the joints most often indicates that you have violated the technique of completing the exercise, and the main load has fallen on the joints, and not on the muscles. So, let’s go! We dare you to take a challenge and workout for the next 30 days. Don’t forget to give us feedback on your results in 30 days!


Keep your feet hip-width apart and squat down like you’re about to sit down in a chair. Push into the floor with your heels and keep your chest lifted, back tall.


On all fours, lift your right leg into the air at a 90-degree angle, straight up behind you. Keep your toes pointed and pulse up! Also, keep your eyes looking forward. Do both legs.


On all fours, lift your left outer thigh up to the ceiling while keeping your leg at a 90-degree angle. Do both legs.


Bring your forearms down to the floor and kneel. Then straighten your right leg and flex your foot. Kick your heel up into the air while keeping your leg super straight. Keep your hips aligned (facing the floor) and don’t open up. This is how you will effectively get your lifted booty! Do both legs.


Lie down on your back. Relax your arms and place your feet hip-width apart. Then raise your pelvis up to the ceiling and then touch your butt back down to the floor.

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