Tightened beautiful buttocks are not always a gift from Mother Nature. Often, owners of such beauty have to work hard on themselves to achieve results. Undoubtedly, a visit to the gym and trainer's recommendations will allow you to acquire the treasured forms quite quickly, but with systematic homework, the result will not make you wait long. Performing just a few exercises regularly, you can “make” beautiful buttocks and legs in a month.
Class preparation
If you seriously decide to take on yourself, you first need to prepare mentally. In this case, the right attitude is not the last place. Most women need an incentive, for example, a photo of sports women, a new swimsuit, short shorts. Only then will she work hard to get beautiful buttocks. As for physical training, you will need quite a bit: comfortable sportswear that stretches well, weights or dumbbells, possibly a light barbell or just a bar, a rug (you can take a blanket or a blanket).
A set of exercises for the buttocks
Having prepared mentally and armed with sports equipment, we begin to “make” the most beautiful female buttocks. There are several basic exercises, which, you can achieve good results. In principle, they are classic. Over time, fitness trainers have added variety to them with the help of additional devices, for example, step platforms or fitballs.
Squats
More effective and productive exercises than squats have not yet been invented. If you squat correctly, then literally in a month you will have beautiful buttocks. Photos demonstrate the correct implementation of the exercise. Stand straight, socks looking forward, legs slightly wider than shoulders. Sit down and stand up slowly, without jerking. Full squatting is not necessary: we linger for a couple of seconds in the position when the hips are parallel to the floor. That is, from the side it looks as if we are sitting on a chair. Why is it not advisable to squat completely? The fact is that when you fall low, almost to the floor, the gluteus maximus muscle relaxes, but this is not at hand for us: it must be constantly tensed. During this exercise, hands are not put on the belt: they are stretched forward or are on a gymnastic stick placed on the shoulders. More physically prepared women can squat with a bar or barbell (under supervision).
Lunges
Lunges also help strengthen the muscles of the buttocks and legs. When doing this exercise, it is better to control yourself in the mirror. It is important to squat so that the knee of the protruding leg bends at an angle of 90 degrees and does not go forward. The principle of this exercise is quite simple: stand upright, feet shoulder width apart. From this position, take a wide step forward, bending the legs at the knees (remember about 90 degrees), then return to the starting position. When doing lunges, keep your hands on the waist, another option - down with dumbbells. Lunges can be done on the spot or track, that is, do not return to their original position, but step forward. You can also do the exercise to the sides and back.
Pushing out
This exercise is quite effective. Despite its simplicity, it is it that forms the beautiful buttocks, as it allows you to work out the deepest muscles. The exercise is performed in two versions: standing and lying.
Popping Standing. Stand straight, feet wider than shoulders. Knees slightly bent forward, arms at the waist. Now push the pelvis forward and tighten the buttocks as much as possible. Then, relaxing them, take your pelvis back.
Ejection lying. Lie on the floor on your back, legs bent at the knees and slightly apart, arms along the body. Now push the pelvis up, pinching the buttocks. Hold this position for a few seconds and lower yourself.
It is recommended to do this complex 4-5 times a week, and soon you will see the first results: beautiful elastic buttocks and legs.