6 definitive exercises to have a perky ass

When you don't notice any transition between your lower back and your thigh when looking in the mirror, it's because you have a binder ass (come on, totally flat).

If you need a little help to improve the appearance of this area, calm down, because we have prepared you a series of exercises to have a perky ass with which to vanish all trace of complexes.

Shall we start?

• Related article: "Glute exercises: 6 simple techniques to practice at home"

6 definitive exercises to have a perky ass

Of course, to notice the effects, you have to be very constant performing them.

1. Squats

This sequence is a must among the exercises to have a perky ass that you cannot stop practicing if what you want is to show off your rear.

So stand upright with your feet the same distance as the width of your hips. Now, keeping your back straight, slowly lower yourself down as far as you can (as if you wanted to sit on the floor), bending your knees in such a way that they do not go beyond the balls of your feet.

The maximum descent that you will have to do will be the one that allows you to go back up until you regain the initial position without having to support yourself or get to lose your balance when ascending. Repeat this movement 20 times.

2. Bridge

Now lie on your back, with your body fully stretched out, as well as your arms. Now bend your knees a little in such a way that the soles of your feet are still glued to the ground but allow you to lean well on them when lifting.

From this position, slowly raise your hips while contracting your glutes as you do so And when your thighs and torso form a straight line together, hold that position statically for 20 seconds.

After that time, it descends slowly until it is able to recover the initial starting position. Do a total of 3 sequences in a row of this exercise to show off some upturned buttocks.

3. Strides

We return to standing for the starting position and we will place our hands on our hips. We'll take a long step forward and We will bend the knee until the calf and thigh form a right angle.

Then we will go back to the previous position as if we were doing a rewind of the previous movement. We will repeat with the same leg 10 times and then we will change to perform this same exercise with the other.

4. Lunges

Stand tall with your hands resting on your waist, and now take a long step forward, bending the knee of that leg. until forming an angle of ninety degrees, at the same time that the other knee (the one corresponding to the foot that was left behind) touches the I usually.

Now alternate that position with that of climbing until you are with both legs fully stretched. Raise and lower repeatedly a total of 10 times with each leg And you'll be doing one of the best perky ass exercises out there.

5. Single leg deadlift

Funny how such a static position allows you to work your glutes so effectively, which is why it becomes one of the essential exercises to have a perky ass that you should practice regularly.

To do this, use a pair of dumbbells whose weight is enough to feel it and at the same time is comfortable for you. to hold in each hand, since you will only have to keep it deadlift (that is, no need to lift it).

Stand with a weight in each hand and hold them as if they were a dead weight hanging from both. Now lean forward with your torso without losing the straightness of your back and neck, while lifting one of the legs back (aligning it with the back) and you only lean on the other, on which you will keep the Balance.

Your arms should continue to maintain verticality while holding the dumbbells like a deadlift. hanging from them, and you have to try to maintain the posture as horizontally as possible for 20 seconds. After that time, carefully recover the original position and repeat now with the other leg.

Just with the work of your body to maintain the position is enough to strengthen the muscles that give your buttocks a rounded shape and that with regular practice they will get more empowered.

6. Lateral leg raise

Now get on all fours on the floor or mat, but lean on your forearms, not your hands, and keep your spine straight from your head to your hips.

Now prepare to raise your leg laterally, but keeping it flexed and until the knee reaches the height of the hip. Lower it and repeat this sequence 10 times with each of the legs.

And so far our proposal of exercises to have a perky ass in a short time, although yes, the results will depend on how constant you are. Set yourself a challenge and achieve it day by day. Cheer up!