The firm buttocks can be pumped up with daily fitness activities. Modern sports clubs offer a huge list of training sessions led by experienced instructors. If attending special classes is difficult for you, start doing the exercises at home and in a few weeks your buttocks will be toned and beautiful.
Instructions
Step 1
Stand up straight, place your feet at a distance of 30 cm from each other, bend your arms at the elbows and press them to your sides. With an exhalation, sit down with your hips parallel to the floor, hold in this position for 3 seconds. Make sure that the angle at the knees is not sharp. Straighten up as you inhale. Do the exercise 25 times.
Step 2
Approach the wall with your right side, hold on to the surface with your right hand, pull the toe of your left leg towards you. With an exhalation, take your left leg back as far as possible, while inhaling, return it to its original position. Do the exercise 25 times. Then repeat the load on your right leg.
Step 3
Get on your knees, rest your toes on the floor, place your palms on your waist. With an exhalation, sit down a little, feel the hips and buttocks tighten. While inhaling, return to the starting position. Perform 20 squats.
Step 4
Kneeling, lower your palms to the floor, bring your right leg back and place it parallel to the floor. With an exhalation, make a maximum upward swing, while inhaling, lower your leg to its previous position. Do the exercise 30 times, then repeat it with your left leg.
Step 5
Do not change the starting position. Move your right leg slowly to the side and keep it in this position as high as possible above the floor. You can adjust the fixation time yourself, the better your physical fitness, the longer you can keep your leg on weight. When returning to the starting position, slowly bring your right leg back so as not to damage the hip joint. Do the exercise with your left leg.
Step 6
Lie on your stomach, stretch your arms along the body, point the toe of your right leg in your direction. As you inhale, tense your right leg and lift it about 5-7 cm above the floor. As you exhale, lower your leg to the surface. Perform 20 lifts, then repeat with your left leg.
Step 7
Lie on your back, put your hands along the body, bend your knees and place your feet near the buttocks. As you exhale, slowly lift your pelvis high up, while inhaling, lower it to the floor. Repeat the exercise 20 times. Get some rest, then make it harder. Raising your pelvis as you exhale, point your right leg up. Hold this position for at least 20 seconds, breathe calmly. As you inhale, lower yourself to the floor. Repeat the exercise with the other leg. If this exercise option is easy for you, add springy up and down pelvic movements to the leg hold. If you begin to feel pain in the knee joints, place your feet at a greater distance from the buttocks.
