All women want to look attractive, athletic and graceful, For this a woman is looking for exercises to tone the muscles of the body, She does not appear thin or overweight, Exercises to tighten the abdomen, buttocks and buttocks have appeared in abundance and spread in recent years to help girls look taut, slender and free of sagging and cellulite.

Benefits of core muscles exercises

• Reduce the risk of back pain.

• Improve posture when standing and sitting.

• Increase the flexibility of the body and reduce sagging.

• Improve body balance.

• Potential for weight loss and increased metabolic rates in the body

• Production of the hormone of happiness

When you do the abdominal exercises, you will feel some natural pain, so it is okay. But your excessive exercise will cause you damage and strain in the abdominal muscles. It thus causes nagging pain.

Therefore, it is not recommended to do abdominal exercises daily. Rest appropriately between workouts to help your muscles recover. Overtraining the muscles can lead to injury and reduce the effectiveness of the exercises.

The correct rate of abdominal exercises in order to reap the best results, It is three days a week, It is recommended that the duration of the abdominal exercise session be 20 to 30 minutes at a time.

Benefits of glutes Stretch Exercises

The reasons for the occurrence of flat butt are due to several factors including lifestyle, Such as jobs or activities that require prolonged sitting. And with age, Your buttocks may flatten and lose shape due to the low amounts of fat in your buttocks.

You may want to have a perfect body and shape your glutes in a beautiful way, Not only to improve your appearance, But also because strong glutes muscles help:

• activate blood circulation in all parts of the body, Which is very useful in completely getting rid of cellulite and reducing the quality of the body.

• give the body elasticity and strength, Which helps you burn all body fat.

• avoid injuries, And improve your athletic performance

• increase endurance and strengthen the heart muscle, They also help regulate the rapid heartbeat.

• Help increase the hormone of happiness in the body, Exercise generally helps stimulate blood circulation in the body.

When will the results of butt exercises appear?

No one can set a specific time for the appearance of the result of the exercise because this depends on a number of factors, including: The number of repetitions and their inclusion of all muscles in the butt in addition to your protein intake in sufficient quantity for your body’s need, sleep rate, amount of calories consumed, and others.

Therefore, if you want to get faster results, I recommend the following:

• Try to increase the repetitions during your workout.
• Use weights.
• Make sure you eat enough protein to cover your body’s needs.

Tighten the Abdomen with Bigger Butt Exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

First of all: Electric Treadmill

Treadmill Machine

We start our exercise by warming up by walking for 8 minutes on an electric treadmill . Walking is useful in strengthening the heart, improves mood, sleep, Walking with a certain slope rate can also strengthen the muscles of the legs, In general, walking helps to reduce the level of blood pressure, and increase bone strength, And relieves stress.

Common mistakes when using a treadmill are:

• Lean on the front handle or on the handles on both sides.

Secondly: Internal thigh stretching exercise

Hip Adduction Machine

How do I do this exercise?

• Sit down and place your back on the pillow with your spine in an upright position.
• As you exhale, squeeze the pads on both sides of the device and push the legs in.
• after the pads are close to each other, Carefully return to the starting position.
• Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

• Back curvature: Consider pelvic position – do not allow the back to arch as this will tilt your hips
• If you can’t figure out how to change the position of the pelvis while sitting, Try changing the position of the trunk (i.e. leaning forward or pushing your back into the pillow).

Thirdly: Abductor Machine:

How to do this exercise:

• Start by gathering the pillows together so you can sit and put your feet on the footrests and your knees outside the knee pads.
• Now move the pillows outwards as comfortable as they are and feel a slight stretch in your inner thighs, this is the starting point.
• Keep your back on the seat and place your hands on the handles on both sides of the device.
• Put your knees together again and stop about an inch before it reaches the stacked weight.
• Redo this exercise 12 for 15 sets for 3 rounds.

Common mistakes for this exercise:

• Carrying excess weight, which can strain the spine.

Fourthly: Hip Thrust

How to do this exercise:

• Start in a bridge position with your back on the chair or bench and raise your hips.
• If you want, Put weight on your thighs to increase the intensity of the exercise.
• Lower your hips on the floor.
• Press the muscles of your buttocks to lift to the starting position.
• Repeat this exercise 12 to 15 kit for 3 rounds.

Common mistakes for this exercise:

• One of the most common butt push errors involves the lower back arching when making the movement.
• Moving at a fast pace doesn’t help you get the maximum benefit that this workout offers.

Fifthly: Smith device bar kicks

Smith Machine Bar Kicks

How do I do this exercise?

• Put a mat or mat under the bar of the Smith machine.
• Sit on your elbows and knees as if you were doing push-ups.
• Keep your back straight and look at the floor directly below you.
• Place one foot under the bar. There should be approximately a 90-degree angle between your upper and lower legs in the starting position.
• Then push the bar towards the ceiling, And stop only when you can’t contract your glutes more strongly.
• Stop for a second, Then lower the bar down to return to the starting position.
• Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

• Speed of doing the exercise: For a much greater impact on your buttocks, slow down the movement and maintain the correct posture for the exercise.
• Lifting Weight: Do not start with a high weight and try to adjust the exercise first and then gradually increase the weight.

Sixthly: Abs Crunches Machine

Abs Crunches Machine

How do I do this exercise?

• Make sure the height of the seat is properly adjusted to your body so that your shoulders rest comfortably on the pad.
• Select the weight load you want to use and insert the pin into the corresponding hole. (If you have never used this type of machine before, We recommend starting with a low weight so you can test your comfort zone a bit.)
• bend the core, He leaned forward at the waist. Hips should be kept in the seat at all times. Try to move in a slow and controlled manner.
• Breathe when you return to the starting position and finish the movement. Repetition is complete when your body returns to an upright position.
• Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

• . Arching your back:
  The lower back should not arch and hips should remain in the seat at all times
• Strain your neck.
  make sure that you do not lead the movement with the muscles of the neck, The neck should be in line with the body.
• Use the shoulder muscles: Focus and use the abdominal muscles to do this exercise.

Seventhly: Hyper Back Extension

Back Hyperextension

How do I do a back extension?

• Prepare on the stretch machine with your feet and torso almost perpendicular to your legs at a 45-degree angle.
• Start with your arms crossed by flexing your core muscles.
• Finish your body in a straight line.

Repeat this exercise 12 to 15 sets for 3 rounds

Common mistakes of this exercise:

• Do not icrease the weight: Excess weight leads to not straightening the back, moving the elbow and performing the exercise in the wrong way. Perfect your technique first before adding weight.

Eighthly: Single leg lift with reverse plank

Single Leg Reverse Plank

This exercise strengthens the entire back of the body, It focuses on the back muscles of the hands, legs and full back muscles.

How do I do a reverse plank?

• start by sitting on the floor with legs stretched forward, Then put the palms of the hands on the floor.
• Lift the body and settle on the palms of the hands and heels, Make sure your wrists are placed just below the shoulders.
• Raise your leg alternately

Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

• Do not tilt your head forward or backward. Keep your head and neck in line with your torso to avoid neck strain.