The buttocks are one of the most attractive parts of a woman's body. However, a sedentary lifestyle, sedentary work, as well as low physical activity very quickly relax the gluteus muscle, which leads to the flabbiness of the female roundness. The ability to look equally impressive in a tight-fitting dress and a swimsuit is given only to those women who know the value of training.
Regularity
Even the busiest ladies can get their buttocks in shape. To achieve a visible effect, it will take up to 2 months of regular training. It is enough to devote to work on the buttocks from 30 to 50 minutes a day, three times a week.
At first, the strengthening of the muscles will be felt only by touch, then the result will be noticeable to others.
Warm up
Walking is an effective cardio preparation for exercise. In this sense, the rule of 10 thousand steps a day has proven itself well. This is exactly how much, according to fitness instructors, is necessary to maintain body shape and maintain muscle tone. However, if uncomfortable shoes with heels are used for walking, this can provoke pain in the bootleg, and "treatment" of one problem can lead to the appearance of another.
Another cardio option is a treadmill or exercise bike. It is justified to buy them home only if there is no time for going to the gym, and the motivation for regular independent exercise is high enough.
A cardio warm-up should take up to a third of the entire workout. Thus, beginners will need to spend 10 minutes walking, running or riding a stationary bike before the main part of the activity.
Main part
However, even regular walking and cycling cannot bear fruit. The buttocks will not be rounded like a Brazilian, based on the results of mono workouts. The task of the owner of flabby roundness is to work out all the muscle groups responsible for attractive curves.
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Walking on the buttocks. An exercise familiar from childhood turns out to be one of the most effective. To complete it, you need to sit on a parquet surface or on linoleum, stretch your legs in front of you and connect your heels. We keep the body straight, hands in front of the chest. Move the buttocks one by one, imitating walking. In total, you need to take 40 steps forward and the same amount back. For beginners, you should limit yourself to 20 steps. Then you can rest for a few minutes.
- Squats Another time-honored exercise is squats. When doing it, it is important to keep the starting position correctly. We stand straight, legs are slightly wider than shoulders, toes to the sides, knees are slightly bent. It is important to suck in your stomach and look straight up. Slowly squat on as low a night as possible (ideally, the buttocks should touch the heels) and linger for a few seconds, then slowly return from the starting position. To begin with, it is enough to do 5 to 10 squats in 2 sets. Only by understanding the correct starting position for the squat can weights be used. They can be a barbell, small dumbbells or pancakes from a collapsible dumbbell. Even an extra 1kg load will improve your training efficiency. However, disrupting the squat technique and bending the spine can lead to injury. Therefore, if there is no confidence in the correctness of the exercise, weights should be discarded.
- Abduction squat. For the second set of squats, you can use a variation of the classic exercise. From the starting position, with slightly bent knees, take each leg back one by one, straightening it and lifting it as high as possible.
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Swing your legs. Starting position - get on all fours. We keep our back straight, resting on our arms bent at the elbows. We raise each leg in turn, while straightening it so that it is parallel to the floor. For beginners, doing 5-10 swings on each leg in 2 sets will be a good result.
- Raising the hip from a prone position. This exercise allows you to shape not only the buttocks, but also the outer thighs. We lie down on a flat surface, bend our knees, heels completely rest on the floor, arms along the body. Slowly raise the pelvis up, fixing the position at the end point for 1-2 seconds. We slowly return to the starting position. Confident athletes can increase the load by using a bench or the edge of a bed to support their feet. For an effective result, the pelvis should be lifted at least 20-25 times in two approaches, a 3-minute break between which can be taken in the starting position.
Stretching
The final stage of any workout is stretching. It is used to remove the lactic acid that builds up in the muscles during exercise.
For stretching, it is necessary from a standing position to throw your left leg onto the windowsill, the lid of a high table or other horizontal surface, and try to tilt the body to the leg as close as possible. Do the same exercise on the right leg.
From a standing position, legs are wider than shoulders, socks look to the sides. It is necessary to bend the body, resting your hands on the floor. Push out the buttocks a little so that there is a characteristic and pleasant tension in the muscles. Then slowly return to the starting position.
