The buttocks are one of the parts of the female body that attracts the attention of men. Girls try to pump up their buttocks in order to show them favorably in tight clothes or a short skirt. Exercises will help to quickly form a beautiful shape of the buttocks.
Warm up
Start the complex by warming up muscles and ligaments. This is to reduce the risk of various types of damage during the main load. Walk in place for 30-40 seconds. Then go jumping. You can use a rope to increase efficiency. After a minute, start running in place. At the same time, try to touch your buttocks with your heels. After 30 seconds, start running with your knees up. Then slow down and do the step again in place. At the same time, watch your breathing, try to normalize it.
The main part of the complex
Stand with your palms as comfortable as possible, legs spread wide. When exhaling, bend your knees slightly, keep your back straight. Stand in this position for a few seconds, you do not need to hold your breath. Extend your knees as you inhale. Perform 15 squats.
Stand next to any support you can hold onto during the exercise. For example, near a wall, chair, etc. As you exhale, take your right leg back, tilt your body. Keep your body and leg parallel to the floor for about 30 seconds and keep breathing evenly. While inhaling, lift the body, lower your leg. Perform the exercise on each leg 3 times.
Squat down. Take your right leg back and slightly to the side. Hold the position for 10 seconds, breathe calmly. Then lower your knee to the floor and pull your buttocks towards your heels, sit on them. After 10 seconds, do the exercise on the left leg.
The starting position does not need to be changed. Take your right leg back and swing it up and down for 40 seconds. Repeat the movements on the left leg. Let's complicate the execution a little: stretch the right leg back, bend it at the knee. As you exhale, lift your leg up as if you had a platform on your foot. Do the exercise 30 times. Take a short break, repeat the lifts with your left leg.
Stretching
After loading, the muscles must be pulled. Stand up, lower your body down, while trying to keep your knees straight. Grasp the shins with your palms and gently pull yourself forward. Breathe calmly. After 1-1.5 minutes, slowly inhale, straighten up.
Sit with your legs wide apart, arms extended in front of you. As you exhale, stretch your body forward. Breathe evenly. Hold this position for 2 minutes. Straighten up while inhaling.
Lie on your back, with an exhalation pull your knees towards you. Lie in this position for a minute, breathe calmly. Inhale and stretch out on the floor.
