Whether you're wearing a chic swimsuit or regular sweatpants, the nutty buttocks have a magical effect on men. Choose your favorite complex for every day and boldly forward - to your dream.
Complex 1. Clips of the buttocks
Pinch - Unclench both together: 15 times
Clamp - unclench alternately: 15 times
Pinch - hold 8 counts - unclench: 15 times
Complex 2. Raising the pelvis
Up - down: 10 times
Up - down through 2 points: 10 times
Up - down, feet on toes: 10 times
Up + spring for 8 counts - down: 10 times
Up + hold 8 counts - down: 10 times
Up + mixing and spreading the knees at the top point - down: 10 times
Up with knees down - down: 10 times
Up - down with a straight leg parallel to the floor: 10 times
Up - down with a straight leg perpendicular to the floor: 10 times
Complex 3. Abduction of the legs, lying on the side
Up - down: 10 times
Up - down through 2 points: 10 times
Up + spring for 8 counts - down: 10 times
Up + hold 8 counts - down: 10 times
Up - straighten the knee 8 times - down: 10 times
Back - Forward: 10 times
Back - forward through 2 points: 10 times
Back + spring for 8 counts - forward: 10 times
Back + hold 8 counts - forward: 10 times
Back - straighten the knee 8 times - forward: 10 times
Complex 4. Abduction of legs on all fours
Up - down: 10 times
Up - down through 2 points: 10 times
Up + spring for 8 counts - down: 10 times
Up + hold 8 counts - down: 10 times
Up - straighten the knee 8 times - down: 10 times
Sideways - Down: 10 times
To the side - down through 2 points: 10 times
To the side + spring for 8 counts - down: 10 times
To the side + delay for 8 accounts - down: 10 times
To the side - straighten the knee 8 times - down: 10 times
Circular motions clockwise and counterclockwise: 10 times
Up - down: 10 times
Up - down through 2 points: 10 times
Up + spring for 8 counts - down: 10 times
Up + hold 8 counts - down: 10 times
Sideways - Down: 10 times
To the side - down through 2 points: 10 times
To the side + spring for 8 counts - down: 10 times
To the side + delay for 8 accounts - down: 10 times
Complex 5. Raises the legs, lying on the stomach
Up - down: 10 times
Up - down through 2 points: 10 times
Up + spring for 8 counts - 10 times
Up + hold 8 counts - down: 10 times
Complex 6. Mahi
Straight leg forward 90 degrees: 15 times
Straight leg forward maximum: 15 times
Straight leg to the side 90 degrees: 15 times
Straight leg to the side maximum: 15 times
Straight leg back maximum: 15 times
Complex 7. Squats
The number of squats is determined by your capabilities. For example, following the scheme
After completing any complex, be sure to do a light stretch.
