10 minutes of exercises to do at home to have firmer and shapelier buttocks

Who doesn't dream of having very round, firm and shapely buttocks? Nothing like it to give your back this beautiful, nicely sculpted arch. We see you coming: the simple idea of having to sweat tires you out already? Make no mistake, it's not as laborious as you imagine. In just a few minutes a day, without complicated movements or special equipment, you can hope to firm up your butt and slim your legs.

Obviously, he who doesn’t try, gets nothing! So, all we ask of you is to move a little from your couch and follow this daily physical routine at home. Between us, if you adopt this series of exercises to the letter, it is the best way to stimulate the muscles and reshape your buttocks.

Home training: 5 exercises to have shapely and firm buttocks

Can't stand your flabby buttocks anymore? Are you tired of this sagging skin and this invasive cellulite that is ruining your figure? Well, it’s up to you to change that. Because no, there is no magic wand to remedy the situation. On the other hand, there is some effort to be made to expect a stunning result. And no, we don't intend to torture you excessively to get there! Honestly, between us, a little 10 minute workout a day. Because, you don’t need more to reshape your butt.

Here is a series of exercises, specially designed to tighten your buttocks and shape your legs, to integrate into your daily routine today. The must: you can perform them at home, in complete peace of mind and at a time that suits you. So, no more excuses to move! We repeat, it will only take you about ten minutes (a little more if you take breaks between exercises) and the results will soon be visible over the weeks. Come on, let's motivate ourselves and get started without complaining!

Single leg squat

Thanks to the complete flexion, this exercise is ideal for strengthening the quadriceps and shaping the buttocks.

Stand with your arms extended forward (they will help you maintain balance).

Now raise your left leg and, at the same time, lower your body as if you were going to sit down. When you reach the limit, hold it like this for a few moments before returning to the initial posture.

Alternate with one leg then the other.

Perform 12 repetitions with each leg.

Squat with side kick

There is nothing better than squatting to strengthen the joints. This is the most complete exercise to work the glutes, hamstrings and quadriceps. It’s even the ideal workout for those who are used to sprinting.

Stand with your feet slightly wider than shoulder-width apart and your chest lifted.

Extend your hands in front of you to maintain balance.

Lower your body so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push it up through your heels to return to the starting position.

Now lean to one side and release a side kick.

Do 12 repetitions on each side.

Donkey kicks

This is the most popular technique for activating the gluteal and hamstring muscles. This exercise strengthens the core muscles and further stabilizes the spine.

Get on all fours on your yoga mat. Make sure your knees are positioned under your hips and your hands stay under your shoulders.

Place your spine in a neutral position and pull your shoulder blades down and back.

Keeping your knee bent, release and raise your right leg until your thigh is in line with the spine, making sure your foot remains flexed.

Next, lower your right leg to return to the starting position, but without resting your knee on the mat.

Perform 10 repetitions on the same side and the same on the other side.

Leg extension

This exercise, called “leg extension,” isolates the quadriceps and further strengthens the thighs, glutes and hamstrings.

Get on all fours with your knees below your hips, while keeping your hands parallel on the floor.

Keep your back and neck straight and look ahead.

Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor.

Then straighten the leg you lifted, as if you were kicking, and bend it again.

Lower your leg to the starting position.

When you're done, repeat the exercise on the opposite side.

Do 12 repetitions on each side.

Lateral squats

Do you sometimes suffer from back pain? So, don’t hesitate to adopt this exercise into your routine, it reduces the risk of back problems and helps you maintain good posture. In addition to promoting rapid digestion, improving breathing and gaining muscle mass.

Maintain an upright position, open your legs (feet shoulder-width apart) and bring your hands together at chest level.

From this position, without moving your feet, lean to the side as much as possible.

Return to the starting position and repeat on the other side.

Do 12 to 15 repetitions.

Kneeling squats

It is a fundamental exercise for strengthening the lower body. Squats work the glutes, thighs and hips.

Get on your knees.

Keeping your back straight, slowly lower your body until the backs of your legs rest on your calves, then raise back up to the starting position.

Glute Deadlifts

The deadlift, focused on glute development, is a more advanced and quite intense exercise. It requires a lot of flexibility: it is mainly intended for those who are already used to practicing the traditional deadlift and who do it safely without injuring their back.

With your feet shoulder-width apart, place your hands on the bar, with your palms above or below the bar.

Keep your arms straight as you lift the weight with your hips and glutes.