Effective exercises for the buttocks

Every woman wants to have a slender and smart figure and have elastic buttocks. The exercises described below will help achieve what you want. Of course, we'll have to work hard, but believe me, the result is worth it. So, the most effective exercises for the buttocks.

First.

Stand on all fours, leaning on your elbows. Sharply extend one leg back. Lock this position. At the same time, make sure that your head is raised and you can look forward. Next, do respiratory exercises in such a sequence: inhale, exhale, then - again inhale and hold breath. We lower the head, pull in the stomach, return to the starting position. Further, try to raise the leg withdrawn as far as possible, so that the sock looks down. Count to eight and lower your leg. Do the same by raising the second leg. Repeat this exercise for each leg three times.

Next - effective exercises for the buttocks, which contribute to raising the tone and improve their shape.

The second.

Lie on your back, spread your arms around so that your hands are pointing down. The legs should be bent and the feet held straight. Slowly raise your hips upward, trying to keep your hands, head and shoulders still pressed to the floor. Slightly bend the lower back and strain the muscles of the problem area. Then lie down again. Such exercises need to be repeated about 7 times.

Third.

The following exercise will help in the prevention of cellulite. Stand on your feet, holding on to the back of the chair. The back should be flat, and the heels - turned outward. Take a breath and lead the leg back. Do this slowly, to fully experience the tension of the gluteal muscles. When you move your foot as much as possible - unfold the foot so that the toe is now out. Hold this position for ten seconds, and on exhalation slowly return the leg to its original position. Repeat with each foot 10 times.

The fourth.

This exercise has a beneficial effect not only on the buttocks, but also contributes to a beautiful posture. Lie on your stomach, bend your legs in and hold them together. Hands crossed in front of you and rest in them with your chin. For convenience, you can put a small pillow under your stomach or a folded towel. Try as much as possible to strain the muscles of the buttocks, abdomen and thighs. It's good if you manage to tear your knees off the floor a little. Knees raise as slowly as possible, and also slowly go back to the starting position. If you are just starting to perform these rather complicated but effective exercises for the buttocks, then it is enough to repeat the above exercise 6-7 times. If you have been doing this for a long time, repeat up to 20-25 times.

Fifth.

Stand straight, keep your legs together, lower your arms. Inhale and run in place, trying as hard as possible to hit the heels on the buttocks. However, do not overdo it - you do not need to leave any bruises.

The sixth.

Sitting on the floor, close your hands behind your head, spread your legs slightly apart. Then, at first, it's slower, and then you try to go faster and faster on your buttocks. Do this exercise, count to 60. So you will provide the buttocks with a good massage.

Seventh.

Stand straight, keep your feet shoulder width apart. Hands stretch forward. Do squats, keeping your back straight and keeping the heels off the floor. Repeat about 25 times.

The eighth.

Become the same as for the previous exercise. Bend your legs and slightly pull back the pelvis, as if you want to sit on a chair. Now - slowly move the body forward and backward. Make sure that the buttocks do not fall below the knee level. If the exercise is new for you, repeat it up to 8 times, if you have been practicing it for a long time - do at least 20 repetitions.

After doing all these effective exercises for the buttocks, it is useful to take a shower and massage your buttocks with a towel to increase muscle tone. It is recommended to do these exercises daily during the first week, and then - only once in 2-3 days, but at least.