We offer you a 7 minute workout for the development of the gluteal muscles which are be able to get your figure into the desired shape in the shortest time. You can vary this workout depending on your level of fi. You can also use extra weight and change the recommended number of repetitions.

We offer you a 7 minute workout for the development of the gluteal muscles which are be able to get your figure into the desired shape in the shortest time. You can vary this workout depending on your level of fit. You can also use extra weight and change the recommended number of repetitions.

Remember, there is no need to start from intensive trainings and heavy loads. You don’t want your body to be in stress, since the hormone stress cortisol destroys muscles. You should better begin with easy trainings and then increase the load gradually.

We also suggest that you keep track of amount of reps and design a plan of trainings that you can follow. The first thing that you should keep in mind is that you should feel comfortable during your workout sessions.

READ MORE: The 28-Day Squat Challenge To Get A Bum You Desire

#1. Back lunges

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Credit: BetterMe

Back lunges mean that you need to take a step back. The step should be wide enough so that the shin of the back leg forms a parallel with the floor. The front leg should be bent at right angles.

#2. Bulgarian lunges

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Credit: BetterMe

READ MORE: The advanced 7-minute workout that target your full body

Bulgarian lunges are a little more difficult than other options, because they also connect the muscle-stabilizers. Raising the foot of the rear leg in this form of attacks should lie on a bench or chair. The leg in front is bent to the right angle and then comes back to its original position.

#3. Walking on the buttocks

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Credit: BetterMe

This exercise allows you to work the buttocks and thighs, as well as improve blood circulation in problem areas and help in the complex fight against cellulite.

#4. Plies

Credit: BetterMe

Credit: BetterMe

Legs need to be wider than the shoulders, straighten the back and start moving the pelvis back, imagining that there is a chair behind which you have to sit on the edge. When the thighs are on one parallel with the floor, you need to return to the original position.

#5. Jumps with you knees high

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Credit: BetterMe

Floor is lava. Jump high and press your knees to your belly.

READ MORE: 7 exercises to reduce abdominal fat

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