Pumping up a really beautiful and elastic ass is not such a difficult task. It is only important to choose the right set of exercises that will help achieve maximum effect.
In order to have a pumped-up ass, you need exercise, stretching and cosmetic care for the skin of the buttocks. Only by combining these three components can you get the desired result. Exercise will train your muscles, and stretching and makeup will help keep them toned.
A set of effective exercises
The first and most effective exercise is squats. They can be performed both with sports equipment such as kettlebells, barbells, and a ball, or without them.
To warm up the muscles, shallow squats are suitable. It is important that your back is straight and your heels are on the floor. Do 3 sets of 15 reps each. Gradually spread your legs wider and sit deeper.
The next exercise is walking in place. Lie on your back and extend your arms along your body. Bend your knees at right angles and rest your feet against the wall. Then take a few steps up and down. Not lifting your buttocks off the floor is the most important condition. If this is not followed, no result will follow from this exercise. There are 15 steps to follow in both directions.
Then sit in a chair and place the ball between your knees. Gradually start squeezing it over 30 seconds. Having reached the maximum tension - lock in for a few moments and rest. Repeat the action 15 times. In addition to the buttocks, your inner thigh muscles will swing.
Sit on the floor. Move your hands back and rest on them. Then begin to move, using only the buttocks. Watch out for that. so that the legs do not bend at the knee joint. Start with five minutes of this movement, gradually increasing the execution time. This exercise is also aimed at strengthening the internal muscles of the thigh and buttocks.
The next step requires a chair. Lean on its back and start alternately swinging your legs, trying to raise them as high as possible. After that, make the same swings, but to the sides. This will not only pump up the buttocks, but also reduce the volume of the legs.
Stretching and care
To get an elastic and beautiful butt, exercise alone is not enough. Stretching and cosmetics are required. As the latter, there are many special scrubs and creams. With one of them, anti-cellulite, you can do a massage, which will not only save you from the "orange peel", but also relax tense muscles.
In addition, we must not forget about proper nutrition. Give up junk food, try to exclude flour products, fatty foods and sweets from the diet. Otherwise, all the effort spent may be in vain.
