To give your buttocks a beautiful relief, create a set of exercises based on squats. With their help, you will tighten muscles and burn excess fat. Use a stick, barbell, dumbbells, and other sports accessories.
Necessary
- - barbell;
- - dumbbells.
Instructions
Step 1
Regular exercises will provide elasticity to the buttocks. Warm up daily, and do strength training 2-3 times a week. Start with an intense warm-up to warm up the muscles, and end with a ten-minute stretch. Such a program will help you burn excess fat and give your body the necessary roundness.
Step 2
Remember that muscles need to rest and repair, so you shouldn't exercise until exhaustion. Start with one set and gradually work your way up to 3-4 sets. Rest between sets for 30-60 seconds. Drink water during exercise to help keep your body hydrated.
Step 3
Design your workout so that all the muscles of the buttocks are worked out. To do this, you need to do several types of squats, complementing them with lunges with dumbbells, deep bends, and one-leg presses. To burn excess fat, exercise at a fast pace, doing at least 15 reps per set. If you want to build muscle, slow down and do 6-8 reps per set.
Step 4
Start with exercises for your glutes and upper thighs. Place your feet shoulder-width apart and grab a barbell. Do deep squats with a barbell on your shoulders. Watch your breath as you squat as you exhale. To work your inner thighs, do squats with the barbell in the same position, but with your feet wider than your shoulders. Feet should be parallel to each other.
Step 5
Another exercise will help develop the lateral thigh, which is responsible for the feminine curve of the silhouette. Lower the barbell by the shoulders, put your legs as close to each other as possible, turn your socks inward. Do the exercise with maximum amplitude, lingering slightly in a deep squat.
Step 6
A difficult but very effective exercise is squats with wide apart knees. Place your feet next to each other, turn the socks outward. Squat with your knees wide apart. Take your time, lower yourself slowly and fix your body at the lowest point. Keep your hands on your belt. To complicate the exercise, hold dumbbells in your hands.
Step 7
Strength exercises should be supplemented with intense cardio loads. Walk more, especially over rough terrain. Perfectly develops the gluteal muscles by walking on sand or freshly fallen snow. Another useful exercise is climbing stairs at a brisk pace, preferably over a step.
