Many girls sooner or later faceunpleasant manifestations of cellulite, flabbiness of muscles and inelasticity of skin. All these problems mostly concern the abdomen, hips and, of course, buttocks – the most problematic areas of the body. There are many reasons for this – ecology, poor nutrition, as well as a sedentary, inactive lifestyle. In the summer, during vacations and beaches, when you want to walk along the coast in an open swimsuit, the issue of slimness is especially relevant. Therefore, today we will consider the most effective exercises for the elasticity of the buttocks, which will allow you to show off on the beach without being embarrassed by your butt and hips. Of course, in order to bring the forms to an excellent state, it will take more than one month; however, you need to start somewhere? But, before moving on to considering the exercises, it is worth noting some important points, without which the exercises will be ineffective. To achieve maximum effect, it is necessary to work out the main, large gluteus muscle. It is responsible for both the elasticity and the tightness of the hips and buttocks. The muscle is isolated and is practically not subject to stress in everyday life (except for climbing stairs), so it requires close attention. In addition to working out the large muscle, watch your daily diet. Once you start doing the exercises, forget about snacking on unhealthy food - do not think about sweets and soda, fried potatoes or fatty ham - otherwise all efforts will be useless. There is no need to talk about alcohol and smoking - these are the main enemies of an ideal figure. The set of exercises for the hips and buttocks, presented below, will not only get rid of the "orange peel" at the initial stage, but will also get rid of the gluteal folds, remove the "ears" and make the skin in problem areas elastic and more elastic. Doing the exercises will take no more than 30 minutes, but you will notice changes in your figure very soon.
Complex exercises for tight hips and buttocks
Here are some basic exercises that will help you stay in shape:
- Steps sideways
To perform the exercise, place your feet slightly apartapart, bending your knees. Now lean forward and bend slightly, as if before a jump, bending your arms at the elbows. In this hunched position, take a sharp step to the side with your right leg. At the same time, lift your left leg and step on the toe of your right leg with your toe. Now take a side step with your left leg, stepping on its toe with your right foot. If you want to complicate the exercise, you should speed up the tempo of the movements. This exercise is very easy and enjoyable to do to fast, rhythmic music.
- Mahi
A popular and effective exercise, effectivefor both the hips and the buttocks. Get on all fours, leaning on your elbows and knees. Make sure that your hand, starting from the elbow and all the way to the wrist, is pressed to the floor. Now slowly lift your left leg without straightening it. The thigh must be parallel to the floor, and the shin perpendicular. Perform about 15 swings with each leg, up and down.
- Impacts
A good exercise for your hips, buttocks and legs islunges back. To do this, stand up straight with your feet wide apart. With your left leg, lunge back, trying to touch the floor with your knee. At the same time, bend your right leg at the knee so that your thigh is parallel to the floor, but your left thigh is perpendicular. After a pause, return to the starting position and continue doing the exercise.
- Raise the torso
We lie on our backs with our knees bent.Place your feet close to each other and straighten your arms along your body. Squeeze your buttocks and tense your abs. At the same time, gradually lift your groin area up – try to lift it as high as possible. Wait for three counts. In the same tense state, lower yourself to the floor. Lower yourself gradually, from your back to your tailbone. Want to make the exercise more difficult? Change the starting position by placing your feet on the ball with your ankles. Make sure your legs are straight.
- A simple exercise for the lazy
This exercise for the buttocks is suitable for those who do notloves to torture himself with serious loads. This peculiar exercise will not take much time, but will train your "outstanding" forms. It's simple - during the day, slowly squeeze and then relax your gluteal muscles. Of course, this exercise will not pump up your perfect buttocks, but it will increase their elasticity. Try to do at least a hundred contractions.
- Squats
Classic exercise for the hips and buttocks,which does not require any special sports equipment or much time. However, squats are considered the most effective exercise for firm buttocks. You don’t need to set yourself a maximum of 200-300 squats right away – start with 20 and gradually increase the load to about 100. The result will be obvious soon!
- Leaving legs
This exercise is effective for both the buttocks andfor hips and beautifully shaped legs. There are several options for performing it. The first is lifting the leg bent at the knee to the side. This exercise needs to be done 20 times for the right and left legs. The second option is simpler: lifting the straight leg. Also do 20 times. The third variation of the exercise is lifting the straight leg back. The peculiarity is that when lowering it, you cannot touch the floor. Repeat 20 times for the left and right legs. And the last, fourth option is lifting the leg bent at the knee up. A very effective exercise that allows you to quickly give your legs slimness and grace, as well as pump up your buttocks. Repeat 15 times.
- Girth
Wrap your hands tightly around your right knee,gently pulling it to your chest. Hold this position for about 20 seconds, then change knees. This exercise for the hips requires 10 sets of 5 reps. Don't be fooled by the simplicity of this exercise: "girth" effectively combats cellulite and flabbiness of muscles - take note.
Some tips in the end
Feeling a slight pain in the next morningmuscles of the buttocks or thighs, do not be afraid - this is normal. In particular, this applies to those for whom such a load is unusual. Do not stop training and try to "squeeze" the maximum out of yourself - muscle pain will soon pass. And in order for the body to feel comfortable, take a hot bath in the evening or go for a light jog in the morning. As they say, a fire with a fire! Before moving on to active exercise for any specific part of the body, do a short warm-up for 10-15 minutes - this way you will prepare the body for the load. Such exercises should become a habit, and the exercise should become systematic. Try to do them daily - even a little, but still do them, otherwise your efforts may go down the drain. Of course, we must also say about nutrition - it should be of the highest quality and balanced. Eliminate fatty foods, replacing them with fiber, fruits and vegetables. Instead of carbonated drinks, try to drink more unsweetened freshly squeezed juices or sugar-free compotes. Forget about grandma's pies and chocolate bars - replace them with cereal bars. Proper nutrition, daily exercise and special cosmetic care - this is what successful weight loss is impossible without. A beautiful body will not form itself - you will definitely have to make an effort. Then you will notice how your figure will acquire different contours, become more feminine and sexy - you just have to try a little!
