The neat, tucked-up buttocks create a beautiful silhouette and allow their owner to look great in a bikini, tight jeans or a tight skirt. It is quite possible to improve your shape - you just need to pay special attention to this part of the body. Include in the weekly complex exercises designed for the buttocks and the back of the thigh, exercise on machines and walk more - the results will not be long in coming.
It is necessary
- - step platform;
- - stepper, treadmill or exercise bike;
- - dumbbells.
Instructions
Step 1
Create an 8 week training program. By correctly distributing the load, during this period you can increase muscle mass, burn excess fat and tighten the skin, achieving greater elasticity and beautiful outlines of the buttocks. Workouts should last 30-50 minutes, of which cardio training will take 10-20 minutes, and the rest of the time should be devoted to strength loads, exercises aimed at working with the gluteal muscles and stretching. Exercise three times a week, every other day.
Step 2
Start with a cardio workout. Choose from any suitable machine - inclined ladder, mini stepper, treadmill or exercise bike. If you do not have any suitable mechanisms at your disposal, use a step platform or do some simple exercises from the aerobics complex. At this stage, you will prepare your body for strength training. In addition, intense cardio exercise burns calories well and promotes rapid weight loss in problem areas.
Step 3
Once you've finished your warm-up, do some exercises to tighten your glutes and hamstrings. Get on all fours with your elbows and knees on the floor. Lower your head and lift your right leg, pulling the sock towards you. Keep your leg straight and do not bend your back. Stay in this position. When done correctly, you will feel tension in your buttocks. Repeat 6-10 times for each leg.
Step 4
Sit on the floor with your legs extended and your socks pulled out towards you. Move forward on your buttocks without using your hands. To begin with, take a few of these "steps", over time, increase the distance. Move both forward and backward. This exercise is great for strengthening the hamstrings.
Step 5
Pick up dumbbells weighing 3-6 kilograms. Stand straight with your feet shoulder-width apart and bend your knees slightly. Stretch your arms with dumbbells along your hips. Flatten your shoulder blades and tighten your abs. Lean forward slowly, contracting your thighs and glutes. Straighten up just as slowly, with effort. Repeat the exercise 6-10 times in two steps.
Step 6
Stretch your muscles at the end of your workout. Stand with your feet shoulder-width apart, rise on your toes and slowly squat down, spreading your knees wide and contracting the muscles of your buttocks. Make a deep lunge with one leg and squat down several times, touching your knee with your outstretched leg to the floor. Lie on your stomach, raise your torso on straight arms, bend your knees and try to touch your back with your feet. Exhale, holding each pose for 30 seconds.
