We will tell you how to quickly tighten your buttocks and look like Aphrodite in this article. Toned buttocks form a beautiful silhouette, therefore their owner will look great both in a bikini and in tight clothes. If you want to improve your own forms, then there is no problem in this, you just need to pay attention to this part of the body. And to do this, you should include in your weekly set those exercises that are designed for the buttocks and the back of the thigh. If you become actively engaged in simulators and walk as often as possible on foot, then the results will not be long in coming. To quickly tighten your buttocks, you will need: a step platform, a stepper, a treadmill or exercise bike, dumbbells.

First of all, it is necessary to draw up a training program that will last for eight weeks. If you distribute the loads correctly, then during this period you will be able to increase muscle mass, and also burn excess fat and tighten your skin well, thereby achieving elasticity and beautiful outlines of the fifth point.

Your workouts should last at least 30-50 minutes, of which 10-20 minutes should be taken by cardio training, and the rest of the time will need to be devoted to special strength training, as well as exercises aimed at working with the gluteal muscles and stretching. You need to practice at least three times a week every other day.

To start your lesson in order to quickly tighten your buttocks, you need to start with a cardio workout. To do this, you should choose any suitable simulator, for example, an inclined ladder, a mini stepper, a treadmill or an exercise bike. If there are no suitable mechanisms at your disposal, then use a step platform or perform simple exercises that are available in the aerobics complex. At this stage, you will be able to sufficiently prepare your own body for the upcoming power load. In addition, with intensive cardio, calories are burned well, and this in turn contributes to rapid weight loss in problem areas, including helping to quickly tighten the buttocks.

After completing the warm-up, you need to do several exercises that tighten the buttocks and muscles of the back of the thigh.

The first exercise. In order to quickly tighten the buttocks, you need to get on all fours, resting on the floor with your elbows and knees. Then you need to lower your head and lift your right leg, pulling the sock towards you. Keep your leg straight and don't bend your back. Next, you should stay in this position a little longer. If you do the exercise correctly, you will feel tension in your buttocks. You need to repeat the exercise 6-10 times for each leg.

The second exercise. You need to sit on the floor, stretching out your legs and pulling your socks over yourself. Next, you need to move forward on your buttocks, without helping yourself with your hands. First, you need to take a few «steps», and after a while increase the distance. You need to move forward and backward. This exercise remarkably strengthens the posterior muscles of the thighs and allows you to quickly tighten the buttocks.

The third exercise. It is necessary to pick up dumbbells weighing 3-6 kilograms. Next, stand up straight, put your feet shoulder-width apart and bend them slightly at the knees. Arms with dumbbells should be stretched along the hips. Next, you need to bring your shoulder blades together and strain your abs. Then lean forward smoothly, straining the muscles of your thighs and buttocks. Just as smoothly, but with effort, straighten up. This exercise is repeated 6-10 times in two sets to quickly tighten the buttocks.

The fourth exercise. At the end of the workout, you should do muscle stretching. To do this, put your feet shoulder-width apart, stand on your toes and slowly sit down, spreading your knees wide and straining your buttocks muscles at the same time. Next, make a deep lunge with one foot and sit down several times, touching the floor surface with the knee of the outstretched leg. Lie on your stomach, and then lift the body on straight arms, then bend your knees and touch your back with your feet. Do an exercise aimed at tightening the buttocks, exhaling, lingering in the accepted position for half a minute.