Elastic buttocks always attract the attention of others. If you are not happy with the appearance of your own buttocks, regular training can help strengthen them. Exercise your glutes at least 4 times a week, and literally after a few sessions you can proudly put on tight clothes.
Instructions
Step 1
Stand up straight against the wall, hold the surface with your hands. As you inhale, bring your right leg up as much as possible. With an exhalation, lower it down, but do not touch the floor. Do 20 lifts with your right leg, then repeat the exercise on your left leg.
Step 2
Lie on the floor, put your hands behind your head, bend your legs at the knees. While inhaling, lift your buttocks as high as possible, linger in this position for 1 to 3 minutes. As you exhale, lower yourself to the floor and relax. Repeat the exercise 2 more times. From the same starting position, do the following exercise: Place your right foot on your left knee. While inhaling, lift the pelvis up, with exhalation lower it to the floor, but do not touch the surface. Do 20 sets, then repeat the exercise. Swapping legs in places.
Step 3
Get on your knees with your palms directly under your shoulders. Take your straight right leg back. While inhaling, lift it up, straining the right buttock, while exhaling, lower it down without touching the floor. Repeat the exercise 20 times, change legs.
Step 4
Sit on the floor, straighten your legs, cross your arms over your chest. Walk on your buttocks, moving forward 1 to 2 meters. After passing the required distance, move in the opposite direction with your back forward.
Step 5
Lie on your stomach with your palms under your hips. With an exhalation, lift your straightened legs up, and linger in this position for 1 - 2 minutes. As you inhale, lie on the floor and relax. Repeat the exercise 2 more times.
Step 6
At the end of the session, be sure to stretch the gluteal muscles. Sit with your buttocks on your heels, place your upper body completely on the floor, stretch your arms along your body. Lie in this position for 2 minutes.
