Elastic hips always attract the attention of the people around them. Regular exercise can help strengthen your glutes if you are not happy with their appearance. Exercises on the muscles of the buttocks must be done at least 4 times a week, only in this case, after a few sessions, you will be able to put on tight things with pride.
Instructions
Step 1
Stand straight with your arms extended forward, feet shoulder-width apart. Place your thighs parallel to the floor, pull the tailbone back, and sit down with an exhalation. Repeat this exercise 20-30 times.
Step 2
Put your hands on your waist, stand up straight. With an exhalation, lunge forward with your right leg, and return to the starting position while inhaling. Repeat the lunge with your left foot in the same way. Repeat this exercise 15-20 times on each leg.
Step 3
Place your feet shoulder-width apart, keep your back straight, lower your arms along your body. With an exhalation, transfer your body weight to your right leg and sit down on it. The right thigh should be parallel to the floor. Return to starting position. Do the same lunge on your left leg. Repeat this exercise 15-20 times in each direction.
Step 4
Stand with your left side near the wall, hold the support with your left palm. Transfer your body weight to your left leg, swing back and forth with your right leg for 3-5 minutes. Now turn your right side to the wall and repeat this exercise with your left foot.
Step 5
Lie on the floor, bend your knees, place your feet as close to your buttocks as possible, and put your hands behind your head. While inhaling, tear the lower body off the floor, lift the buttocks as high as possible. Hold this pose for three seconds. Exhaling gradually, return to the starting position. Repeat this exercise 20-30 times.
Step 6
Sit on the floor, stretch your arms forward, cross your arms over your chest. Move forward 2-3 meters only on the buttocks, then move back.
Step 7
Get on your knees, place your palms on the floor. Pull your right leg back, while inhaling, lift it as high as possible. Exhaling gradually, lower your leg down. Do not touch the floor while doing this exercise. Do 30 swings. Repeat the exercise for the left leg.
Step 8
Also use a skipping rope. Jumping through it perfectly strengthens the gluteal muscles. Run on rough terrain, ride a bike.
