A beautifully shaped bottom is a real eye-catcher in every outfit. But who has the time and desire to run to the gym for two hours every day?! Nobody, and that's why trainer Veronica Gerritzen has developed a very simple workout in which 8 minutes are completely enough - just at home! But see for yourself:
Big or small butt?
If you want to change the shape of your butt, you should make sure that you do the right exercises for your desired butt shape. Do you want a hot, toned Kim Kardashian butt? Then squads are your best friend. Would you rather have a little apple butt? Then planking and squats will help you. In the video you can see what you should pay attention to and how you can specifically lose fat on your butt and build muscles.
More exercises to tone your butt
Pelvic bridge
To do this exercise, lie flat on your back and place your legs on the floor, hip-width apart. Now tense your whole body, especially your legs, stomach and buttocks, and slowly push your pelvis upwards until your upper body and legs form a straight line. Then slowly lower your pelvis again. Your bottom remains tense throughout the exercises. Repeat the exercise 10 to 20 times. Depending on your condition.
lunge
The lunge is one of the most effective exercises to tone and firm the buttocks. Stand up straight and place your hands on your hips. Now take a big step forward and bend your back leg as much as possible. Your knee should almost touch the floor. Make sure to keep your back straight and not tip forward. Go back up slowly. 0-25 reps, then switch legs.