The buttocks are considered one of the most attractive parts of both the male and female body. And in order for them to be in great shape, the gluteal muscles must be carefully trained. This is the only way to become or remain the owner or the owner of an elastic and fit priests.
Instructions
Step 1
Exercise one
Lie on the floor with your arms at your sides. Place your feet flat on the floor with your knees bent. Spread your bent legs shoulder-width apart and lift your pelvis. Tighten your glutes until you tremor.
On the count of "one", lower the pelvis down, slightly relaxing the muscles. On the count of two, raise your hips again, tightly squeezing the gluteal muscles. Repeat the exercise 20-30 times, rest a little and do another 3-4 sets of 20-30 repetitions.
Step 2
Exercise two
The starting position is almost the same as for the first exercise. The only exception is the legs are shifted, and the feet are tightly pressed together.
On the count of “one”, lower your hips down, trying not to touch the floor with your buttocks. On a count of two, squeeze your glutes and push your pelvis upward with force. Do 3-4 sets of 20-30 reps each.
Step 3
Exercise three
Get on your knees, then get down on all fours. Straighten and pull back your right leg. The leg should be absolutely straight, the toe and knee point to the floor.
On the count of "times", raise your straight leg to about hip level (if the starting position is correct, then you simply will not succeed). On a count of two, return it to its original position.
Do 20 swings, then rest and repeat the set on the other leg. This is one approach. In total, you need to do 4 approaches.
Step 4
Exercise four
Get on all fours, then lower yourself onto your elbows. Take one leg back and bend at the knee, making sure that the angle is approximately 90 degrees. Raise and lower your bent leg, trying to tighten the muscles of the buttocks. Repeat the exercise 60 times for each leg.
Step 5
Exercise five
Get on your knees, get down on all fours, and then on your elbows. Throw back while straightening one leg (make a swing), then return it to its original position. Repeat with the other leg. Do 50 reps for each leg.
