Judging by the glossy men's magazines, men are confidently divided into two groups: those who primarily look at women's breasts, and those who primarily look at the ass. Moreover, recently the second group is overtaking the first in terms of quantity. Apparently because there are more natural beautiful female pops left. This means that exercise for the buttocks in the gym should become a must for you.
It is necessary
- - fitball;
- - dumbbells;
- - step platform;
- - gymnastic mat.
Instructions
Step 1
Lie on the fitball and roll forward slightly so that the ball is under your pelvis. Spread your legs shoulder-width apart and rest your socks on the floor. Hands rest on the floor. The body is tilted forward, the shoulders are below the level of the hip joints. Keep your back straight, don't arch it. Keeping balance, lift your right leg straight so that it forms a line with the body. Hold at the top point for two seconds and slowly lower your leg to the floor. Perform a lift with the other leg. If you bend your elbows, the exercise will become more difficult and the load will increase.
Step 2
Take dumbbells and rest them on your shoulders. Stand to the left of the step platform with your right foot on it. Sit down so that your thighs are parallel to the floor. Straighten your legs. Transfer the weight of your body to your right leg, lift the left leg off the floor and take it to the side, pointing the toe forward. Return to starting position. Do it 12-15 times and switch sides.
Step 3
Get on all fours with your palms just under your shoulder joints and your knees under your hips. Place a dumbbell under the bend of the knee joint of your right leg and squeeze it lightly with your lower leg. Tighten your abs, bring your shoulder blades together and extend your left arm forward. Then lift your right leg to hip height. Hold the dumbbell without bending in the lower back, the foot looks at the ceiling. Lower your knee, but don't touch the floor. Perform 8-12 reps with each leg.
Step 4
Stand straight, feet shoulder-width apart, hands rest on the waist. With your left foot, take a wide step back and bend both knees so that the right knee is directly over the ankle and the left knee is facing the floor. Return your leg to its place and repeat the exercise on the other leg. The return to the starting position should be mainly due to the effort of the supporting leg, do not push off with the leg located behind. Do 8-10 lunges with each leg.
Step 5
Lie on your back on a gym mat. Bend your knees, placing your feet parallel to each other on the floor. The arms are extended along the body, palms down. Tighten your abs and lift your right leg straight up, extending the toe. With the effort of the buttocks, lift the pelvis so that the body forms a straight line from the shoulders to the left knee. Keep your raised leg still. Hold this pose for two seconds. Lower the pelvis, but not completely - about two centimeters should remain between the body and the rug. Repeat the ascent. Do 12-15 repetitions for each leg.
Step 6
Stretch the muscles you're working on as a cool-down. Lie on the floor and bring both knees up to your chest. Wrap your arms around your hips and bring your knees to your chest. Do not squeeze your knees. The buttocks should be slightly raised off the floor. Feel the tension in the muscles of your buttocks. Hold this pose for 15-20 seconds.
