Appetizing priests of Brazilian women, the most expensive fifth point in the world - Jennifer Lopez's buttocks. All this cannot but cause a slight envy of any normal woman. The great news is that your backs are just as beautiful as J. Lo’s backs. And it takes only a little effort to achieve absolute perfection.
Necessary
- - sports suit;
- - rug.
Instructions
Step 1
If it is only about strengthening the gluteus muscle, a 15-minute set of exercises, which you will do three times a week, will suffice. It consists of: - warm-up;
- the main complex;
- stretch marks.
Step 2
Warm Up Before starting any workout, you need to warm up your muscles. You can limit yourself to 5 minutes of running in place, several kicks with legs and arms, turns, bends of the body and head.
Step 3
The main complex It consists of 3 exercises, each of which must be performed 60 times in 3 approaches (20 times in each of the approaches). First exercise Place a chair in front of you and lie on the floor in front of it. Place your legs bent at the knees on a chair. Then straighten one leg and lift it up. Start pushing your pelvis up. When doing this, be sure to support the legs of the chair with your hands; you should feel the muscles of your buttocks tighten with each push. After 10 reps, change legs and do 10 more reps. This is one approach.
Step 4
Exercise 2 Stand up straight. Sticking out your buttocks (as if you are about to sit on the very edge of a chair) do 20 slow squats. Take your time, you should feel how the muscles are being worked out. Another version of this exercise is squats from the position of a sumo wrestler (legs wide apart and bent at the knees). When doing it, make sure that your knees are always level with your ankles.
Step 5
Exercise 3 Lie on your stomach, place your fists under your chin, spread your legs shoulder-width apart. Now slowly raise and lower your straight legs, feeling the glute muscles tense and relax. Be extremely careful, do not make sudden jerks, do not hold your legs up, listen to the sensations in the lower back. There should be no pain!
Step 6
Stretching: Lying on your back, relax. Then bend your knees, pull them to your chest, wrap your hands around your knees and take a couple of breaths. Stretch your legs. Sit on the floor with your straight legs wide apart. Sliding your palms across the floor, slowly bend down, trying to touch the rug with your chest. Feel the stretch in your leg muscles. Stand up. Cross your straight legs. Bend to your feet as low as possible (lower and lower with each exhalation). Relax your arms, letting them hang down to your feet like whips. Then rise slowly. The head rises last.
