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Exercises for a beautiful butt - how to pump up the buttocks without the help of a trainer
Exercises for a beautiful butt - how to pump up the buttocks without the help of a trainer
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An elastic and appetizing ass is the dream of any girl. That the dream has become a reality, do this simple set of exercises for a beautiful butt.

Exercises for a beautiful butt - how to pump up the buttocks without the help of a trainer

Elastic, appetizing and beautiful ass is the dream of any girl. By far the best way to do this is through sex, which is both useful and enjoyable.

Exercises for priests

Exercise 1: lunges

Better to do from a slight rise

Initial position (I. p.): Step your right foot forward, knees soft, abdominal muscles tense, back straight. Hands on the belt.

While inhaling, bending your knees, resting your right heel on the floor, lower yourself, while not touching the floor with your left knee, at the bottom point - your knees at an angle of 90 degrees. As you exhale, rise in and. n. Change the position of the legs.

Quantity: 2-3 sets for each leg for 10-15 repetitions.

Exercise 2: Bends

I. p.: as in exercise 1.

While inhaling, bend forward as low as possible (bending the body in the pelvic region), your back is straight. The press is tense. As you exhale, straining the muscles of the legs and buttocks, rise, returning to and. NS.

Quantity: 2-3 sets of 10-12 reps.

Exercise 3: Leg semicircle

I. p.: get on all fours, the emphasis should be on the palms and knees, knees exactly under the pelvis.

Stretch one leg back, touch the floor with your toe, as you exhale, lift your leg, draw a semicircle in the air, while inhaling, touch the floor with your toe to the side of the body, while not relaxing the abdominal muscles, keep your back straight. Come back to and. n. Do the same with the other leg.

Quantity: 2-3 sets of 12-20 repetitions (you can use various equipment - weighting materials, rubber shock absorbers).

A more difficult option is to combine the first and second exercises: making a lunge, add a tilt of the body.

Exercise for cellulite on the bottom: Squats

I. p.: stand up straight, feet hip-width apart, abdominal muscles tense, shoulder blades brought together, back straight.

As you inhale, bend your knees to a right angle, while taking your pelvis back (as if you want to sit on a low chair behind you), as you exhale, return to and. NS.

Quantity: 2-3 sets of 10-15 repetitions (for greater efficiency, you can use various equipment - for example, hand weights or dumbbells).

Exercise 5: Hip abduction

I. p.: lying on your side, the angle between the legs and the body is 120-150 degrees!

Tighten the abdominal muscles and, holding them in this position, as you exhale, raise your straight leg as high as possible, while inhaling, lower it.

Quantity: 2-3 sets of 15-20 reps for each leg.

Exercise 6: Heel kicks

I. p.: lying on his stomach, forehead on palms, hips pressed to the floor, legs straight, shoulder-width apart.

Raise your hips off the floor and do 10-30 heels against each other. We inhale for the first 5 beats, exhale for the second 5. Then bend your knees and try to reach your buttocks with your heels. Come back to and. NS.

Quantity: 2-3 sets.

Butt Exercise: Small Kicking Circles

I. p.: as in exercise 5.

Raise your left leg up. Draw 5 small circles with it in the air, first clockwise, then counterclockwise. The buttocks and abs are tense, the back is straight. Begin the circle as you inhale, end as you exhale.

Quantity: 1-2 sets.

Exercise 8: Pushing the pelvis

I. p.: lying on your back, arms along the body, heels on the floor, as close as possible to the buttocks.

As you exhale, pushing your heels off the floor, push your pelvis up as much as possible, straining your buttocks, then while inhaling, lower your buttocks without touching the floor! For complication, you can alternately perform 8-10 repetitions with one leg.

Quantity: 2-3 sets of 12-15 reps.

Exercise 9: Pistol

I. p.: stand straight, right leg supported, left leg extended forward.

As you inhale, bend your supporting leg at the knee and stretch your palms to the toe of your outstretched leg, as you exhale, return to and. NS.

Quantity: 2 sets of 8-10 reps for each leg.

Exercise 10: Reverse Plank

I. p.: lying on your back, support on your heels and palms, face up.

Stretch in one straight line from the feet to the crown of the head, tighten the muscles of the abdomen and buttocks, do not sag in the lower back.Maintain static muscle tension.

Quantity: 1-2 sets, hold from 30 seconds to 1.5 minutes.

Exercise 11: Raising the hips

I. p.: lying on his stomach, forehead on palms, pelvis pressed tightly to the floor, legs bent at the knees at an angle of 90 degrees, hips and buttocks tense.

As you exhale, raise your hips as high as possible above the floor, while inhaling, lower them without relaxing your buttocks.

Quantity: 2-3 sets of 15-20 reps.

Exercise for the buttocks: "Walking" on the buttocks

I.p.: sitting on the floor, legs extended, back straight.

Straining the buttocks, "step" forward alternately with each buttock, 2-3 meters forward and 2-3 meters back.

Quantity: 2-3 sets, breathing rate is arbitrary.

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