The ideal figure is the dream of many women. But no matter how slender nature has endowed a woman, there is much to strive for. Regular exercise not only improves health, but also helps to constantly keep the body in good shape. If you are a lover of tight dresses, skirts, trousers and open swimsuits, then you just need to have a toned buttocks. To pump up the buttocks, the girl does not need to go to the gym, it is enough to perform a set of simple exercises at home.
It is necessary
- Gymnastic mat
- Dumbbells
Instructions
Step 1
The following exercise will help to strengthen the muscles of the buttocks. Spread a gymnastics mat on the floor to practice. Lie on your back with your arms out to the sides, palms flat on the floor. Bend your knees at an angle so that your entire foot touches the floor. Then begin to lift your torso without lifting your upper back and feet off the floor. Hold in this position for 15-20 seconds, then take the starting position. With the correct exercise, your body should form a right-angled triangle, and the muscles of the calves and buttocks experience the main stress.
Step 2
Squats with weights on the shoulders are effective enough to create a beautiful buttock shape. In the gym, this exercise is performed with a barbell, and at home it is better to use dumbbells (3 - 3.5 kg each). Take dumbbells in your hands, raise your arms to shoulder level or cross them behind your head. Start squatting. Your movements should not be jerky. For the first time, 10-15 squats are enough (depending on your physical fitness), then add several squats to the total number with each session.
Step 3
Leg swings will also help strengthen the gluteus maximus. Get on your knees with your arms straight. Raise your left leg so that it continues the line of your back, then make a few short swings, while pulling the toe of the foot up. Repeat the same with the right leg. You can make swings not only up, but also to the sides - in addition to strengthening the buttocks, it contributes to stretching training.
Step 4
Exercise "walking on the buttocks" perfectly trains this muscle group. Sitting on the floor, begin to move forward on the buttocks, then back. By doing this exercise regularly, you will not only train the gluteus muscle, but also force the lumbar region to work.
Step 5
You can even train the muscles of the buttocks at the workplace. Sitting on a chair, lift your heel off the floor, rising to your toes, then return your foot to its original position. Exercise will help keep your buttocks toned and relieve tension in your calf muscles.
