With the onset of the summer season, all girls begin to diligently visit gyms and fitness clubs in order to bring their bodies back to normal in a short period of time. But there are especially problematic areas that require constant attention - the buttocks.
Instructions
Step 1
To keep the buttocks in shape, it is enough to regularly perform the following exercises: You need to stand up straight, slightly push your knees apart and turn the socks inward. You can hold onto a chair with your hands. As you inhale, simultaneously contract the muscles of your buttocks, draw in your stomach and slowly extend your left leg back. Stay in this position, count to ten, exhale, slowly bring your left leg back. Now repeat this exercise for your right leg. Perform the exercise at least 10 times, for each leg, remembering to alternate them. This exercise will not only return the muscles of the buttocks to normal, but also relieve you of cellulite.
Step 2
Take a starting position: stand up straight, place your hands along your hips, put your feet together. Start jogging in place, move your arms as you would during a normal run. Try to reach your buttocks with your heels. While doing this exercise, count to fifty, then you can rest a little. This exercise will improve the shape of your buttocks.
Step 3
With a pillow on the floor, lie on your stomach with your outstretched arms in front of you. As you exhale, bring your arms back and touch your buttocks with your fists. Repeat the exercise 20-25 times. With this exercise, you will not only strengthen the buttocks, but also tone the muscles of the back and neck.
Step 4
You need to sit on the floor and cross your legs, put your hands on your knees. Now bend slightly to the left and right, alternately transferring your body weight to the left and right buttocks. While doing this exercise, keep your back straight and breathing even and deep.
Step 5
You need to sit on the floor and spread your legs a little to the sides. Put your hands in a "lock" at the back of your head. Keep your back straight, and now start walking with your buttocks. Move your right leg, then your left leg alternately. After a little "going" forward, go back. Start slowly, then a little faster. By doing this exercise regularly, you massage your buttocks effectively.
