Tucked up buttocks make the figure more beautiful and attractive, attract the eye of the opposite sex and serve as an example of well-deserved pride. However, with age, muscles tend to lose their elasticity, therefore, in order for the priest to always remain in excellent shape, special physical exercises should be systematically done.
Instructions
Step 1
Start running first. This will strengthen the muscles of the buttocks and legs, which will make your silhouette even more attractive. In addition, jogging will strengthen the cardiovascular system, raise the body's immunity and make you more resilient, which will allow you to easily perform all other exercises. If you haven't run before, start with short distances, increasing the distance each week.
Step 2
Take the stairs. Forget about lifts for a while, because they will not help make your buttocks beautiful. Whenever possible, try to climb the stairs, placing not the whole foot on the step, but only the sock. The extra effort to raise the heel will also tighten the gluteus muscle.
Step 3
Squat down. Place your feet at shoulder level, extend your arms in front of you, and keep your back straight. Do 20-30 slow squats in multiple sets. To reduce the stress on the spine, you can first hold on to the door handle or other support during the exercise.
Step 4
Swing your legs. Stand sideways to the door, grab the handle with one hand, and put the other on your waist. With the foot farthest from the door, swing 20 forward and then backward the same amount. Then change legs and repeat the exercise. Raise your leg all the way.
Step 5
Raise your legs. Get on all fours, keeping your back straight. Alternately lift your bent legs up to the stop. Start with 30 reps for each leg, gradually increasing the number of reps.
Step 6
Grasp the back of a chair and lift your legs back all the way. Do this exercise as slowly as possible, sometimes holding your leg in the middle of the lift for a few seconds.
Step 7
Play tennis or badminton. Constant bends and squats on one or the other leg, forced during these games, also help to strengthen the gluteal muscles.
