If you take exercise time every day, you will notice significant results in the tightness and appearance of your muscles in a month.
The simplest and most effective exercises for tightening and shaping the buttocks are the various variations of kneeling, stepping and bridge.
Different attitude, feet parallel and in the width of the hips. Hands straight ahead and parallel to the floor. Lower your butt down until you reach the seated position straight in the back, the pressure should be on the heels. Slowly straight up and firmly tighten the muscles of your buttocks. Make a few series of this exercise with short breaks in between, try to do what is slowly.
2. Step forward
Stand upright with your legs clinging, put your hands on the hips. Step forward with one leg forward, while the knee from the other is lowered to the floor. When the knee on the other leg nearly touches the floor, hold in that position for a few seconds and slowly return to the starting position. Finally, tighten the muscles of the buttocks. Make several series with one, then repeat the same with the other leg.
This is a great exercise for tightening the buttocks. Lie on the floor with bent knees upwards, the feet are in the width of the hips, and the hands are placed to the body and heel firmly on the floor. Highly lift your hips and buttocks in the air, but make sure your chest and back remain on the floor. In the highest position, firmly tighten your buttocks and stay 3 to 5 seconds. Then lower it down and repeat the same 10-15 times several series at the end of the workout.