Every second girl sooner or laterfaces such a problem as flabby buttocks. Moreover, this unpleasant discovery often contributes to the development of various complexes concerning one's appearance. This is especially acute in the midst of the summer period, when it is time to go on vacation to the sea, and it becomes embarrassing to put on short shorts or just appear on the beach in a tiny swimsuit. After all, everyone wants to be irresistible and attract men's glances. But you should not fall into depression and blame Mother Nature, who has deprived you. With the help of simple exercises, you can achieve firm and elastic buttocks at home, spending only 15-20 minutes a day on exercises.
Basic Rules for Getting Firm Buttocks
The most important thing in any set of exercises issystematic implementation. This means that you should find time for sports every day, regardless of your mood and busy schedule. You must admit that finding half an hour for yourself is not so difficult if you refuse to talk on the phone with a friend in the evening or other not very important things. After just a month of such regular training, you will notice how your buttocks become more toned, and your ability to wisely distribute free time improves. During training, you need to give your muscles a rest and stretch them a little. To do this, between exercises, do a simple stretch: lower your pelvis to the floor between your heels and stretch your arms forward as far as you can. At the same time, do not lift your buttocks off the floor. The back of your thighs should tense and stretch a little. It is also important to review your diet. Especially if you want to not only pump up your buttocks, but also get rid of the excess weight that has appeared during the long winter. However, if you do not have problems with kilograms, then you will not need any special dietary adjustments.
Exercises for elastic buttocks at home
The whole set of exercises consists of simpleexercises that are available to a girl of any build and physical fitness. To perform some of them, you will need a special mat. Some exercises are performed from a lying position, and you can even do them before going to bed, while in bed. So, let's get started!
- Swings back and up
Starting position:Kneel on the mat, bend your elbows and rest them on the floor. Look straight ahead, do not tilt or throw your head back. If you do not have a mat, lay down a folded blanket or at least a thin coverlet. Otherwise, you may experience pain in your knees. Execution: Bend your right leg at the knee at an angle of 90 degrees and lift it as high as possible without jerking. It is important that the foot is parallel to the floor. Then smoothly lower your leg and return to the starting position. You should feel tension in the muscles of the back of the thighs and the lower part of the buttocks. Your back should remain relaxed. This is a very important point, since if your back is tense, the effectiveness of the exercise is reduced. The exercise is performed 20 times on each leg.
- Crosswise
Starting position:As in the first exercise, kneel down, rest your hands on the floor, but do not bend them. That is, you should be on all fours and look straight ahead. This exercise is slightly more difficult than the first one due to the straight arms. If you find it difficult to do it in this position, then try bending your arms as in the exercise swings back and up. Execution: As in the first exercise, raise your bent right leg up and freeze in this position for 2-3 seconds, trying to reach the ceiling with your heel. Then stretch and lower your leg, but not to the starting position, but crosswise with your left leg, that is, behind it. From this position, raise and lower your right leg again. It is enough to do one approach for each leg 15 times.
- Walking in place with the sock
Starting position:Stand up straight, legs slightly apart, right leg slightly bent and forward, foot on the toe. The back should be perfectly straight, arms can be left hanging freely or placed on the waist. Pull in the stomach, straighten the shoulders. Execution: Start walking, alternately placing the left, then the right leg on the toe. At the same time, do not lift your toes off the floor, you should walk in one place and feel how the muscles of the back of the thighs and buttocks work. The walking pace is quite fast, in total you need to do the exercise for 5-7 minutes without stopping.
- Prorolling
Starting position:Get down on all fours again, with your elbows bent and resting on the floor. Look straight ahead. One leg is extended back, the other is bent at the knee. Pull your toes toward you to create tension in the back of your thighs and stretch the entire surface of your buttocks. This will also strengthen your calf muscles. Execution: Start making sharp swings with your straight leg up to the stop, gradually pumping. Do not lower your leg to the floor, try to keep it hanging the entire time you do the exercise. This will increase the effectiveness of the pose and increase your endurance. If you find it difficult to do the exercise, you can lower your leg for 2-3 seconds and resume pumping.
- Squeezing the buttocks
Starting position:Stand up straight, feet shoulder-width apart, knees bent. This position is called a half squat. Place your hands on your waist, back straight, shoulders back. The buttocks should be in a straight line with the back, that is, they cannot be pulled back. Execution: On the count of "one", tense the buttocks strongly, squeezing them, and push the pelvis forward without arching your back. On "two, three", hold this position. Try to maintain the tension. On the count of "four", return to the starting position and relax. The exercises must be performed at a moderate pace 20-25 times.
- Pelvic lift up
Starting position:Lie down on a mat or bed. Arms along the body, legs slightly apart and bent at the knees. Feet are completely on the surface. Execution: On the count of "one", lift the pelvis as high as possible, but make sure that the shoulders, shoulder blades and feet do not come off the floor. At this point, bring the knees together. Tighten the legs and buttocks so that you feel the work of the muscles and a slight warmth. Hold this position for two counts, and on the count of "four" lower the pelvis to the starting position. This exercise should be performed 30 times without stopping.
- Falls forward
Starting position:Stand up straight with your feet together or slightly apart. Place your hands on your hips. If you have trouble keeping your balance, you can hold onto a chair or a small stick with one hand. But do not push off the support, otherwise the exercise will not be effective. Execution: On the count of "one", step forward with your left leg so that it is bent at an angle of 90 degrees, and lower the knee of your right leg to the floor. On the count of "two", return to the starting position. On the count of "three", repeat the lunge on the other leg and on the count of "four", return to the starting position again. Do 10-15 lunges on each leg. When you get used to the load and it seems to you not enough, you can increase the number of repetitions and approaches. It is better to do this gradually, adding 5-7 repetitions. Be sure to listen to the sensations in your body. You should be comfortable. If pain or numbness occurs, it is better to reduce the repetitions or reduce the intensity of the movements. These exercises are included in most fitness programs and have proven their effectiveness more than once. Remember that there is no magic pill that will make you slim and beautiful in one day. Working on your figure is hard work, but if you work on yourself systematically, the results will please you very quickly. We recommend reading:
