Unfortunately, nature has decreed that female buttocks are prone to fat deposits. If you do not pay attention to the gluteal area and, starting from adolescence, do not train the gluteal muscles, then gradually you can lose elasticity, beauty and attractiveness of the most beautiful part of the female body.
Cellulite, which appeared on the buttocks at a young age, will become a serious problem in a few years. It’s hard to get rid of. Without a special set of exercises and proper nutrition, the effect will not come. You can limit yourself in food, move more, avoid stressful situations, visit beauty salons, but only increased physical activity contributes to the training of elasticity and tightness of the buttocks.
Effective exercises to train the gluteal muscles are more than enough. Everyone can choose for himself exactly the technique that he will like. Someone likes to practice at home, someone prefers exercise or cycling in the fresh air, and someone is attracted by a gym or a gym. In any of these places, you can perform exercises on the gluteal muscles.
The only and most important condition is muscle tension in the buttocks. Consider a few simple gluteal muscle exercises that you can perform at home:
1. Starting position - lying on a folding chair (sofa, bench, chair, etc.) belly down, with the pelvis and legs hanging down. Legs slowly rise up. Hands should hold onto the edges of the support. Having reached the top point, you need to tighten the gluteal muscles and stay in this position for several seconds. When lowering the legs, they should not touch the floor, but it is better to start the exercise again. This movement allows you to simultaneously pump up the muscles of the lower back.
2. Standing on all fours with a straight back, perform alternately swings and leg lifts of the left foot, then the right. Mach - a leg bent at the knee rises, rise - a straight leg rises up.
3. Squats and lunges forward with dumbbells (barbell, plastic bottles of water), while the back is held flat. The weighting agent is in the hands, lowered on the sides, or is located at shoulder level.
4. Lying on your back, arms along the torso. The pelvis rises to the highest point, the gluteal muscles tighten for a couple of seconds. Then the buttocks fall down, but the floor does not touch.
5. Lying on your side, swing your leg to the side at an angle of 70 degrees. To complicate this exercise, you can use the weighting material by putting it on your ankle.
6. Sitting on the floor “in Turkish” (put palms on your knees), shift body weight alternately on one buttock, then on the other. At the same time, you need to create resistance with your hands. Such rocking is done with a flat back and an inverted stomach.
7. Sitting on the floor, you should alternately move the buttocks, while moving forward and then back. Performing this movement, hands should be put on the back of the head, and the back should be kept straight.
In sports centers and gyms, a variety of simulators and appliances are installed. As a rule, experienced instructors work in such establishments who will correctly advise how to pump the gluteal muscles correctly and with benefit for themselves.