Often, the owners of the ideal shape of the buttocks do not rely on nature, but perform various exercises for their elasticity and increase. Do this set of exercises for the buttocks every other day for 20 minutes and you will feel the effect in a month.
It is necessary
Dumbbells, fitball
Instructions
Step 1
Stand with your feet shoulder-width apart, bend your knees slightly and extend your arms in front of you. Without bending your back, we strain the press and stretch forward. Raise your right leg as high as possible. Overlap with your right foot to the buttock. Return to starting position. Do fifteen times for each leg.
Step 2
One of the most effective glute-enlargement exercises is the weighted squat. This exercise is performed with dumbbells or a barbell. If you decide to train with a barbell, then it is better to go to a fitness center under the guidance of a trainer. At home, you can squat with dumbbells in your hands. Squat so that your hips drop below a line parallel to the floor. The deeper you can sit, the more benefit it will do.
Step 3
The next exercise is also performed with dumbbells or a barbell. Stand up straight and take a step forward with your feet in line. The distance between the feet should be such that when lowering the leg back, the front leg can bend 90 degrees. Bend your back leg at the knee, almost touching the floor, and then return to the starting position. At the moment of squatting, the support is transferred to the heel of the front leg, and the back heel is lifted off the floor. This exercise should be done ten times for each leg.
Step 4
Jumping rope is very useful for the buttocks. Jumping for ten minutes a day will reduce body fat and strengthen your glutes. Jogging in the morning can also help you shed excess fat.
Step 5
Follow this program and soon many will envy your beautiful ass!
