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Do These Exercises for Toned and Tight Buttocks

 Your dining table can be used for more than just dining – you can use it for these 8 easy exercises that will tone your buttocks, making them firmer and tighter. All you need to do is clear off your table and start exercising.


Tightening your buttocks is not just a matter of vanity, but also has several benefits:


• It reduces muscle fatigue while performing other exercises such as running, climbing the stairs and riding a bicycle
• It reduces the likelihood of injury due to strain
• It helps your clothes fit better
• It will improve your confidence


To get the most out of this routine, perform 2-3 sets for each leg with 8-12 repetitions per set.


1. Hamstring curl

Stand facing the table and bend forward while resting your forearms flat on the table, palms up. Keep your back straight and raise your right leg, and then bend your right knee as high as you can, and finally, extend the leg back.


2. Curtsy kick

Stand with one hand resting on the table and your other hand on the hip. Keep your heels to the ground and bend your knee down to a squatting position, keeping your back straight and your hips in line with your shoulders. Stay in that position for about 10 seconds, and then stand back up.

3. Narrow Squat with foot raised

Face the table, place your hands on the table for balance and keep your feet close together. Raise your left heel while leaning on the ball of that foot. Bend your knees forward to a narrow squat while keeping your foot raised.


4. Wide Plié

Stand with one hand resting on the table, keep your other hand on your hip and spread your legs about 3 feet apart. Lift one foot, keeping your weight on the ball of the foot, then bend the knees, lowering your behind until your thighs are parallel to the floor.


5. Quarter squat-kick

Stand with one hand resting on the table, keep your other hand on your hip. Bend the knee close to the table to a slight squat and raise the other knee up. Perform kicks in the air with the raised leg. Make sure not to straighten the other knee.

6. Disco Reach

Stand facing the table and extend the right leg left and right, with the parallel arm stretching the other way, using the table for balance. Keep your back straight and your abs tight.


7. Quad stretch

Stand straight facing away from the table, with your hands on your hips. Raise one foot and place it on the table. When you feel the stretch, hold the position for about 20 seconds.


8. Figure four stretch

Stand straight, facing the table and place your hands gently on top for balance. Raise one leg and place it on the table with the shin parallel to the hips. Slowly bend over the left leg and hold for a few seconds, and then slowly straighten back.

Please be sure not to overextend yourself in the beginning, use a sturdy table and keep hydrated before, during and after the workout.

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