Beautiful and elastic buttocks are the pride of a woman and an object of admiration for the strong half of humanity. Someone gets their ideal form from nature, and someone achieves it by performing special physical exercises.
Instructions
Step 1
Jog to tighten your glutes. If you've never seriously run before, start with short distances. Take your time and keep your breathing calm. As your muscles strengthen, increase your running distance. With this multifunctional workout, you will not only tighten the muscles of the buttocks and strengthen the legs, but also lose weight, stabilize the heart system and tone the whole body.
Step 2
Squat down. Do not lift your heels off the floor, but keep your back straight. For greater effect, do squats in several approaches, gradually increasing the number of times.
Step 3
Exercise. Stand straight and grasp the door handle with your right hand, raise your left hand up and your straight left leg to the side. The leg angle should be 90 degrees. Make 15-20 circular movements with your foot in one direction and then in the other direction. Turn around and do the same with the other leg.
Step 4
Get on all fours and lift your leg back and up, hold it for a few seconds, and then put it in place. Do 20 lifts for each leg in 2 sets.
Step 5
Lie on your stomach, bend your elbows and place them in the lock up to your chin. At the same time, straighten your legs, and turn your socks inward. Slowly lift your right leg without bending the knee, and at the same time make circular movements with it. Also, slowly lower it without stopping movement. In this case, the left leg should remain motionless on the floor. Do 15-20 of these lifts, then repeat with the other leg. The slower you do this exercise, the better.
Step 6
Play table tennis. According to experts, the speed and types of movements when participating in this game effectively help to form the perfect buttocks. They pull up and become more elastic.
