The area of the buttocks in women is genetically predisposed to the deposition of adipose tissue, therefore it is one of the most problematic. To form a beautiful silhouette in this area, it is necessary to perform exercises that promote fat burning and muscle training.
Necessary
- - exercise bike, treadmill or jump rope;
- - dumbbells weighing 2-3 kg.
Instructions
Step 1
Start with 5-10 minutes of exercising on any cardiovascular machine (for example, an exercise bike) or jumping rope, then walk on your heels for 1 minute.
Step 2
Stand so that your right leg is a large step in front of the left, put your feet hip-width apart, right heel should be slightly raised. Tighten your abs and, distributing your body weight on both legs, lower yourself down, bending your knees: keep your right thigh strictly perpendicular to the floor, your left knee above the ankle. Return to starting position, then do all repetitions alternately with each leg.
Step 3
Stand straight with dumbbells in your hands, abs tense, feet hip-width apart. Lower into a lunge, taking a wide step forward with your left foot: the left knee is just above the ankle, the right leg is straightened as much as possible, the right heel is raised. Push off with your left foot, then return to the starting position. After doing a few repetitions, switch legs.
Step 4
Stand straight, arms with dumbbells freely lowered along the body, knees relaxed, feet shoulder-width apart. The chest is straightened, the press is tense. Take a wide step forward with your left foot and, bending both knees at right angles, lower yourself into a lunge. Then bend forward (back straight), transferring the dumbbells to the left foot. Return the body to an upright position, push off and return to the starting position. Repeat all over again alternately with each leg. Do 10-12 repetitions, take a breath, and repeat a couple more times. This exercise is called the "Russian lunge" and by doing it, you strengthen the muscles in the back of the thighs (quadriceps) and buttocks.
Step 5
Get on all fours, keep your hands straight shoulder-width apart, knees just under the pelvis. Place a dumbbell on the bend of your left knee and squeeze it. Extend your right arm to the side up to shoulder level. Tighten the abdominal and thigh muscles, then lift the left knee to the level of the hips with the effort of the gluteal muscles. After holding for 2 seconds, slowly return your leg to the starting position. This exercise strengthens the hamstrings and glutes. Repeat it 10-12 times.
Step 6
Finish with a stretch: stretch each lower body muscle group for 3-5 seconds, rest and repeat 3-4 times. Perform the complex 3 times a week, resting 1-2 days between workouts.
