Every girl wants to have a beautiful figure.To do this, it is important to pay attention to all parts of your body, including your butt. Because flabby, sagging buttocks can ruin the impression of even the slimmest figure. In order to tighten your buttocks, you need to regularly do butt exercises. Exercises for a beautiful butt are best done in the morning, but, in extreme cases, you can move them to early evening. It is not recommended to do them at night. Exercises for a firm butt begin with stretching. When doing it, special attention should be paid to the Achilles tendons. To do this, you need to squat on your full foot, while gradually leaning your body forward. When doing this exercise, you can clearly feel how the calf muscles stretch. You can also stand with your toes on the threshold or on a stand about fifteen centimeters high and gradually pull your heels toward the floor. The main thing is not to make sudden movements when doing the exercise, as this is fraught with stretching the ligaments in the ankle area.

Exercises for priests

Forward lunges.To perform this exercise, you need to stand up straight and put your feet together, and put your hands on your waist. Then you need to make a deep lunge with your leg forward and swing it down three times. Then you should repeat the same with the other leg. To achieve the maximum effect from this exercise, it is important that the leg that remains behind stands on the full foot, and not on the toe. At first, do 7-10 repetitions on each leg, and over time increase to 10-12 times.

Sag.To do this exercise, you need to stand up straight, put your feet together and take light dumbbells in your hands. First, you need to move your leg back, simultaneously raising your arms up, and bend. Then you need to return to the starting position. The exercise needs to be done 10-12 times, alternating the leg that is moved back.

Arc.To do this exercise, you need to lie on your stomach and stretch your arms forward. Then you need to raise your arms, and then your torso - this is the arc. Then you need to lower your arms and raise only your legs. This exercise is performed 6-10 times.

Bunny.This exercise involves jumping on two legs over a skipping rope. A prerequisite is even breathing through the nose. Perform the exercise for 2-5 minutes at first. Gradually, the training time can be increased.

Bike.To perform this exercise for a beautiful butt, you need to lie on your back and put your arms along your body. Now raise your legs at an angle of 45 degrees, making movements with your legs as if you were riding a bicycle. Your shins should be straight, and the movements should be done with maximum amplitude. The exercise is repeated 5-10 times.

Boat.To perform the exercise, you need to lie on your stomach, put your hands behind your back, interlocking your fingers. Now you need to raise your arms and legs without bending your knees so that your body resembles a boat in shape. You should hold this position for 10-30 seconds.

Vanka-vstanka.This exercise is performed kneeling. Hands should be stretched forward at shoulder level. Then first you need to sit to the left of your heels, simultaneously turning your hands to the right (exhale), then you need to return to the starting position (inhale). Now you need to sit to the right of your heels, turning your hands to the left, again the starting position. The exercise should be performed in each direction 6-10 times.

Double turns.To perform this exercise, you need to sit on the floor and raise your legs, slightly bent at the knees, and stretch your arms forward. Now you need to turn around your own axis, first to the left, then to the right. It should be borne in mind that when performing the exercise, you should use only the buttock muscles. When performing this exercise, you need to breathe evenly. The exercise is performed from 2 to 8 times.

Scorpio.The exercise is performed using a table. You need to lie on it on your stomach so that your legs, starting from the hip, no longer touch the table. Now you need to grab the edges of the table with your hands and, inhaling, lift your legs up. You need to hold this position for 10 seconds. Then you can lower your legs. The exercise should be repeated 3-6 times. You should try to lift your legs high, bending well in the lower back.

Swinging.To perform the exercise, you need to sit on the floor, putting the soles of your feet together. Now you need to pull them closer to you and clasp your feet with your hands. Sitting upright, you need to roll from one buttock to the other. You need to do this 40-100 times, not forgetting about your back and breathing: your back is straight, your breathing is even.

Swings - 1.You need to get on all fours, keeping your back straight. In this position, you need to swing your leg back up as high as you can. You can't lower your leg to the floor. You need to hold it slightly above its surface and lift it straight up again. The exercise should be done with each leg 10 to 20 times.

Swings - 2. The starting position is the same.Swings are also performed in the same way, only the leg should be bent at the knee, forming a right even angle with it. You need to do 10-20 swings up with each leg. After that, you need to lift the right leg, bent at the knee, up to the right of you, and the left one - to the left. These swings are performed from 10 to 25 times.

Walking on your butt.To perform this exercise, stretch your legs forward and sit on the floor. Keep your back straight. Now you need to move forward along the floor, moving only with your buttocks. Having reached the end of the room in this way, go back without turning around, again only with your buttocks. The exercise should be performed 5 to 7 times.

Squats.You need to place your feet shoulder-width apart, turning your toes outward. Rising on your toes, you need to slowly squat, spreading your knees as wide as possible. When standing up, rise on your toes, only then lowering yourself onto your heels. The exercise needs to be done 7 to 15 times.

Martin.For the starting position, you need to stand up straight with your feet together. When performing the exercise, you need to step forward with your right foot, while simultaneously spreading your arms to the sides at shoulder level. At the same time, you need to raise your left leg as high as possible back and up, bending your torso. Try to hold this position for one minute. The exercise should be performed with each leg 5-8 times.

Tiger. To perform the exercise, bend forward and lower yourself onto your palms. In this position, walk like a tiger, back and forth along the room. Walk 10 times without stopping the movement.

Slide.To perform the exercise, you need to lie on your back, put your arms along your body and bend your knees. Feet are on the floor. Now, tensing the muscles of the buttocks and thighs, you need to slowly lift the pelvis and also slowly lower it. The exercise should be repeated 6 to 8 times.

Knee claps.For this exercise, you need to lie on your back again, spreading your arms to the sides. Legs are spread. Then you need to lift your pelvis and hips. In this position, you need to alternately bring your knees together and then spread them apart. You need to repeat the exercise 6 to 8 times.

By regularly performing these simple exercises forbeautiful butt, you can achieve a stunning effect. The muscles of the buttocks will tighten, cellulite will go away, the skin on the butt will become even and smooth. Enjoy your workouts! We recommend reading:

Comments

comments