Menuju Body Goals: Cara Membesarkan Bokong dengan 10 Latihan Efektif dan Diet Tepat

10 exercises to enlarge and tone the buttocks

Fitness Instructor, Ivana said, by following the instructions of these 10 exercises regularly, the buttocks muscles will increase in volume or become bigger,

Not only that, this exercise will also really help tighten sagging buttocks and get rid of fat deposits.

1. Glute Bridge for Strong Buttocks Foundation

The benefit of the "glute bridge" exercise is that it helps strengthen the gluteus maximus muscle, the large muscle in the buttocks. Doing these exercises is a great first step towards building a strong butt-raising foundation.

How to Do the Glute Bridge:

- Lie on your back with your knees bent and your feet flat on the floor.

- Lift your hips up as far as they will go, while feeling a contraction in the buttock muscles.

- Hold this position for a few seconds, then slowly lower your hips back down to the ground.

2. Donkey Kickback to Fire Hydrant

The benefits of Donkey Kickback to Fire Hydrant are exercises that focus on the muscles of the buttocks and hips. Its main benefits include: