Effective training of the buttocks: a program for girls

The beach season doesn't forgive flaws, and flat glutes are hard to hide in a swimsuit. To get ready for summer, you need a proper training program that will make your buttocks firm and shapely. To achieve this, combine strength exercises for tone and definition with cardio to burn fat, but don't overdo aerobics – otherwise, your muscles will start to shrink. The main rule is a good diet and targeted training. Women often face the problem where their quadriceps or hamstrings take most of the load, leaving the glutes underworked. To avoid this and engage the gluteal muscles, use specific exercises.