How to Tighten the Buttocks with Gymnastics and Its Benefits

Many people, especially women, do various ways to tighten the buttocks so that the body looks attractive. Gymnastics can be one way to tighten the buttocks that is quite effective and easy to do.

The buttocks are a part of the body that is often considered to represent a sexy impression. To make the buttocks firmer, exercise and gymnastics are the safest and most effective ways. As we know, exercise is very good for shaping and tightening the muscles in the body, including the buttocks.

Benefits of Firming the Buttocks

The effect of sitting continuously for long periods of time can cause the buttocks muscles to shrink or shrink. If the muscle shrinks and the load on the fat layer above it is too much, the buttocks can sag. This condition can also trigger back pain and difficulty performing movements that use the muscles in the buttocks, such as climbing stairs, or standing up after sitting.

How to tighten the buttocks that can be done is to do regular physical exercise and maintain an ideal body weight. Gymnastics for the whole body can burn body fat, including fat in the buttocks. In order to get maximum results, you must understand the right movements to tighten the buttocks muscles.

Movements That Can Tighten the Buttocks

Walking is one of the best exercises for the buttocks. However, you should choose the street or position treadmill climbing, or cycling. When doing this movement, try not to lean too forward.

In addition to the exercises above, there are several other movements that can be done to tighten the buttocks, including:

• Squat

  Stand with your feet shoulder-width apart. Then stretch your arms out in front of you. Bend your knees, lower your pelvis as low as you can and push your buttocks back as if you were going to sit down. Try not to put your knees forward than your toes. Repeat 8-10 times slowly. The lower the position of the pelvis when doing squats, the buttocks will be tighter.

• Leg Lifts

  This movement burns calories quickly, while tightening the buttocks muscles. Start by lying on your stomach. Bend your left knee until your lower leg is perpendicular to the floor, with the sole of your foot pointing up or toward the ceiling of your house. Then, raise your bent left knee as high as possible off the floor, and hold for 5 seconds. Repeat this movement twenty times, alternating between the left and right legs. This movement will tighten your stomach and buttocks.

• One side leg lift

  Lie on your left side and bend your left knee about 90 degrees. Keep your right leg straight and in line with your back. Place your right hand on your upper right hip. Then raise your legs as high as you can, with your hands holding your hips so they are still facing forward. Then lower the leg slowly. Do this movement 10 times and repeat on your right side.

• Bridges

  Start by lying on your back, then bend your knees until the soles of your feet are close to your buttocks. Place your hands by your sides with your palms facing the floor. Then lift your hips until you see a straight line between your knees and shoulders. Do this while you pull in your stomach muscles to feel tight and tighten your glutes as well. Then return to the original position. Repeat 8-10 times.

• One leg kickbacks

  Place your palms and knees on the floor, like a piggyback position, and hold your body in that position. Then lift one knee up, keeping the knee bent and forming a 90-degree angle. Do this movement until you feel a pressing sensation on your buttocks. Then slowly return to the starting position. Try to keep your back in a straight line as you lift your knees. Do this on each leg 10 times in turn.

• Lunges

  To do this move, stand with your feet shoulder-width apart. Step right foot wide forward. Then lower the body while bending the right knee until it forms a perpendicular angle. The position of the right knee is perpendicular to the ankle. Do it alternately between the right and left legs.

To get the ideal body shape, understanding how to tighten the buttocks properly and correctly is not enough. This exercise must also be balanced with adopting a healthy lifestyle, for example by eating foods that contain protein and fiber, and abstaining from alcohol consumption and smoking.