A beautiful, toned body never goes out of style. And if you lose extra pounds, a problem that many cope with, then not everyone succeeds in eliminating visible body defects after losing weight. You can tighten and enlarge the buttocks by performing a set of special exercises.
It is necessary
- - rubber ball;
- - dumbbells.
Instructions
Step 1
Squats are the most effective and simple exercise to help you get bigger buttocks. You can perform them in different ways. For example, you can do not very deep squats without weights. In this case, the main load will fall on the internal muscles of the thigh. Since the goal is to increase the buttocks, perform deep squats using additional equipment (dumbbells, disc). Take dumbbells weighing 1.5-2 kg in your hands. Perform 15-20 squats in two sets. Please note: when squatting, the heels should not come off the floor.
Step 2
Wall walking is another exercise that can help you enlarge your glutes at home. To do this, lie on your back. Bend your legs at a right angle and rest them against the wall. Follow 2-3 steps up, then down. The difficulty of this exercise lies in the fact that the buttocks cannot be torn off the floor surface. Walking on the wall for 5-7 minutes will be enough to maximize the use of the required muscles.
Step 3
Sit in a chair for the next exercise. Squeeze a rubber ball between your knees. After that, squeezing the muscles of the hips and buttocks as much as possible. Fix this position for 5-7 seconds. Relax as you exhale. Repeat the exercise 15-18 times.
Step 4
Sit on the floor. Place your hands behind the body of the body, making a stop with them. Lift your buttocks off the floor and start moving forward 3-5 steps. Then go back the same number of steps. Repeat the exercise for 3-5 minutes without dropping to the floor. Thus, you will not only increase the volume of the buttocks, but also strengthen the muscles of the thighs.
Step 5
Get on all fours. Extend your right leg back and swing it 10-15 upward. Return to the original position. Perform this exercise on the left leg. Please note: the body of the body should always be parallel to the floor surface, the head looks up.
Step 6
Get on your knees with your elbows resting on the floor. Straighten your back without bending. Alternately swing your legs up, straightening the knee. The exercise should be done for 5-7 minutes. This will effectively tighten your glutes and strengthen your legs.
Step 7
This exercise increases the shape of the buttocks, helping to tone up. Lie on your back. Spread your arms to the sides, placing them palms down. Bend your legs at the knees. Gradually raise your hips, keeping your arms, forearms, shoulders, and head flat against the floor. Tighten your glutes by arching your lower back slightly. Fix this position for 5-10 seconds. Repeat the exercise 10-12 times in 2 sets.
