Elastic buttocks with rounded lines are considered the standard of attractiveness today. If nature has not endowed you with such wealth, then take the trouble to pump up your gluteal muscles. It will not be possible to achieve changes very quickly, but if you systematically practice, then in a month you will enjoy a strictly convex relief. In this matter, the enemy is one - your laziness.
Instructions
Step 1
Start by warming up your muscles. Put your feet together, do bends. Set a rule for yourself: touch the floor with your fingertips every time. Even if your spine does not allow you to do this, the muscles of the buttocks will still stretch to some extent and become more elastic. This will increase the effect of subsequent exercises.
Step 2
The most effective pelvic exercise is squats. Therefore, each time do the maximum number of squats, depending on the strength of your body. Remember that the number of approaches to the exercise is important.
Step 3
If you do not practice ten times a day, you will have to move the bar in time for another month. Monitor the quality of your squats. You will only get the necessary load if your heels are flat on the floor. Imagine screwing them on.
Step 4
You will need to lie on your stomach. Extend your arms parallel to your torso. Lean your head against your chin. Now lift straight legs up one by one. Pull the socks out to the maximum. This is the key point of the exercise. Hold the extreme position as much as your strength will allow you. The duration of one approach is from 10 to 15 minutes. Avoid breaks.
Step 5
You need to lie on your back. Place your buttocks on your palms. Now bend your knees. The fundamental movement is to raise the pelvis to the highest possible height. At the same time, try to strain the gluteal muscles. When the pelvis is in a raised position, spread and bring your knees. Continue until the first painful sensations appear.
Step 6
Place your palms on the floor, kneel down. One knee remains on the floor, and the other is straightened and swung. Make sure the toe is pointing down. Change legs, repeat all the same with the second leg.
Step 7
If your exercise has begun to work out, then complicate it - lift your legs bent and straighten them in the weight up with the heel, and then also bring them to the bent state in the weight. The next stage - you also do everything not up, but to the side. The ideal swing reaches 90 degrees.
