Elastic buttocks are a decoration of the female body. If you are not satisfied with their shape, start doing a set of exercises that will strengthen the gluteal muscles. Try to train every day to quickly form beautiful shapes. With this regularity, you will get elastic buttocks in 2 weeks.
Standing glute exercises
Stand up, keep your feet together, place your hands as you like. Jump in place. First, jump low for 30 seconds. Then increase the jump height to the maximum. Start running after 30 seconds. At the same time, try to raise your knee as high as possible in front of you. Run for 30 seconds. Then go back to high jumps, slowly decreasing their intensity. Finish the exercise with a step in place.
The starting position is the same, keep your palms at the waist. As you exhale, lift your right foot off the floor and take the maximum step to the side. Perform a squat. As you inhale, bring your right leg back. With an exhalation, step with your left leg and do a squat. Perform the exercise 10 times with each leg.
Stand near some kind of support, such as a chair, wall. Take your right leg back a little, point the toe towards you. Perform a swinging motion with your leg up and down for 2 minutes. If the supporting leg begins to swell quickly, do the exercise in two sets, taking a break for 10 seconds. Repeat the load on the left leg.
Spread your legs wide, bend your arms at the elbows and place them on the sides of the body. With an exhalation, do a squat, while inhaling, straighten. Repeat the exercise at least 25 times. Be careful while squatting: do not make the corner sharp at the knees.
Put your palms on any support, transfer your body weight to your right leg, and raise your left foot above the floor, while pulling your knee closer to the body. With an exhalation, sit down and hold in this position for 25 seconds, do not hold your breath. As you inhale, stand on both legs. Then repeat the squat on the right leg.
Lying exercises
Lie on your stomach with your hands in front of you. As you exhale, lift your left leg above the floor, trying to lift your thigh as much as possible from the surface. As you inhale, lower it to its original position. Perform the next lift with your right foot. Do the exercise 15 times on each buttock. Then take some rest. Complicate the exercise: as you exhale, lift both legs off the floor at the same time. Do 15 reps.
Spread your legs wide, bend them at the knees, rise on your elbows. As you exhale, lift your right thigh off the floor and swing it up and down. Do the exercise for 15 seconds, then lie down completely on the floor and rest for a minute. Raise to the starting position and do the raises with your left hip.
Roll over onto your back, bend your knees, pull your feet towards you. At the same time, try to reach your shins with your palms. If it doesn't work, place your palms as close to your feet as possible. With an exhalation, lift the pelvis above the floor surface. While inhaling, lower it back down. Perform 30 of these lifts.
