3 exercises to increase buttocks in a week

It is often talked about physical activity in general, as if it were a single thing and the reality is that the variety of options, of what was generically called decades ago”do gymnastics“, is extremely broad. Some concepts have also changed, because the gym it is related to both appearance as with the Health and the body well-being Y emotional generally.

There are for children, youth, adults and seniors, for men and women, to gain health and have a flat stomach, for rehabilitation and training. In this sense, one of the variants that has gained the most followers for gaining defined muscles is the cross fit, a type of training as effective as it is strong – for some even a little violent – ​​which in fact originates in the preparation of police and military bodies, which is why it is not something that can be done on one’s own, without professional advice. It is recommended to always practice it with an instructor.

Having clarified this, it is also true that the cross fit It is an excellent ally for the body to get back into its best shape, especially in the summer, when you want to show off your swimsuit at its best. Therefore, a good resource are these 3 crossfit exercises to increase buttocks in one week.

3 exercises to increase buttocks in a week

The advantage of cross fit is that it allows you to get bigger firmness and power in the muscles of the legs and buttocks. The following 3 exercises are designed to work the lower body.

1. The box jumps. A high intensity exercise, but very easy to perform. It simply consists of standing in front of a box and jumping towards it, with both legs together. In the absence of a drawer it can be the step of a ladder or the wall of a flower bed. Either way, you need to bend your knees slightly and extend your arms straight up. As for the exercise itself, it is essential to land on the box, or on the chosen substitute – the step, for example – in a single movement, then descend and do several repetitions.

2. Burpees. It is one of the most complete exercises and that is why it is included in many fitness routines, because it not only helps to shape the buttocks but also for its cardiovascular action. Start in a standing position and squat down to do a squat. Immediately, stretch your legs back and do push-ups. Then, stand up again and jump with your arms straight. Repeat several times.

3. Legs back with weight. You need a kettlebell or dumbbell. Lift the weight with one hand and move the trunk forward, so that it forms a right angle with the legs, i.e. it is parallel to the ground. Lifting the leg on the same side as the arm with the weight, while the other leg, very still, helps maintain balance. Touch the floor with the dumbbell, near the foot that is resting on it, and then go back up.