A toned buttocks are an attractive part of a woman's body. If you cannot boast of the seductive shape of the priests, exercises that help pump up the gluteal muscles will help. Perform them daily, and in a month the result will pleasantly surprise you.
Exercises for the gluteus maximus muscles
Stand up, hold on to the wall with your hands, transfer the weight to your right foot, bend your left leg at the knee and pull it to your stomach. When exhaling, bring the raised leg back as much as possible, feel how the gluteal muscles contract. As you inhale, move your leg forward. Do 18 swings. Stand on your left leg, do the exercise on the right buttock.
Stand on your right leg again, take your left leg back a little, keep your knee straight. Swing your left leg for a minute. Then repeat the exercise with the right. If your supporting leg reduces when standing on it for a long time, do the swinging for a shorter time, but in several approaches. For example, you can do the exercise for 20 seconds, rest a little, then continue.
Stand up, place your legs together, bend your arms slightly at the elbows, press them to your sides. Perform low jumps for 20 seconds. Then do 2 bounces on the right foot, then on the left. Repeat this for two minutes. Then switch to jumping on two feet. Finish the exercise by walking.
Spread your legs, put your palms on your hips. Begin to squat slowly until your thighs are parallel to the floor, freeze in this position, breathe calmly. After 5 seconds, take your time, straighten up. Do 4 more of these squats. Be sure to monitor the position of your knees while squatting, if you make an acute angle in them, you can damage your joints.
Connect your legs, lower your palms to your waist. After exhaling, lunge forward with your left foot. Come back as you inhale. On the next exhale, step forward with your right foot. Perform 15 lunges on each leg.
Exercises for the gluteus medius muscles
Get on all fours, straighten your right leg, lift it off the floor and move it slightly to the side. Swing your leg up and down 30 times. Then repeat the load on your left leg.
Lie on your stomach, put your chin on the floor, lower your arms along your body. As you exhale, tighten your buttocks, spread your hips, lift your legs slightly off the floor. Inhale, relax and lower your legs. Do 10 lifts. Bend your knees, as you exhale, lift your hips off the floor, while inhaling, return them to the surface. Do the exercise 10 times.
The position is the same, point the socks to the floor. While exhaling, lift your right leg, keep it on weight for 15 seconds, do not hold your breath. Inhale and lower your leg. Exhale with your right leg again. Repeat the exercise 3 times. Then do the lifts with your left foot.
