Today I teach you a really effective exercise to have firm buttocks without effort: you can combine it with normal training for legs and buttocks, especially at the end of the workout, or otherwise, if you are sedentary and do little physical exercise, mostly at home, you can simply do it at home, perhaps combining it with this way to firm up the belly . If done systematically, even every day, this simple exercise will take you in two weeks to have firm and toned buttocks: and the great thing is that you don’t need any help to do it, just a mat or of a towel to lie on the ground. But you won’t need dumbbells, rubber bands. Anything.
In addition, it is an exercise that anyone can do, even those with knee or back problems.

Performing this exercise is very simple: just lie down on your stomach, with your legs spread apart and your arms outstretched. Now squeeze your glutes as hard as you can, literally squeeze them in, for at least ten seconds. Repeat the exercise 15 times. Take a minute to break. Repeat the series (i.e. 15 repetitions) three more times.

How simple is it? Basically it is the simplest exercise ever to have firm buttocks and I assure you it works!