All, without exception, people dream that their body was firm, elastic and attracted the attention of the opposite sex. It seems to some that this task is simply not feasible or that quite a lot of effort and time will have to be spent to complete it. But this is not a true statement. You can make hips and buttocks beautiful if you do fitness in gyms or at home.
Of course, in any gyms this problem can be solved by experienced master trainers, but you can’t always choose the time for classes in the sports section, and you can save money if you study at home yourself.
To pump up the muscles of the hips or buttocks as quickly and efficiently as possible, you need to exercise regularly for a couple of months. During this period, the muscles will get used to constant loads, and then you can easily pump your hips and buttocks and increase their elasticity without any problems.
Any exercises that are aimed at correcting certain parts of the body are designed specifically for the effective operation of all muscles in these parts. And, therefore, if you want to correct the shape a little, precisely in the places of the hips or buttocks, then you need to choose exercises for the constant intense work of muscles in this area.
You can start pumping up your hips and buttocks at any time, but it's better to do exercises in the morning or early evening. For independent occupations at home, special devices are not needed - a chair, dumbbells and a carpet on which the body will not slip will suffice.
For pumping up muscles on the buttocks, squats, lunges back, hips in a sitting and standing position, squats with not very heavy dumbbells are suitable.
You need to start charging with warming up the muscles: for this, light but energetic movements of the legs and arms, running in place and turning the body are suitable. When the warm-up takes 10-15 minutes, the muscles respond better to the main load and the exercises become more effective. With constant classes, you need to pay attention to how to increase the hips and buttocks without pumping them. Here are some exercises to change the shape of your hips and buttocks for the better.
1. Lying on your stomach, stretch your arms forward. Raising your torso and arms, bend your back as much as possible and lock in this position for half a minute. Sit back on the floor, and now raise your legs, also bending your back. The hips and buttocks work under intense conditions. Repeat 7-9 times.
2. We get up straight, legs should be together, in hands - dumbbells. Take your leg back, arms raised up, bend your back. Return to their original position, and do the same with the other leg. Repeat 7-9 times.
3. Place one leg on a chair, lean forward, reaching the floor with dumbbells. Repeat 7-9 times for each leg.
4. The legs are joined together, hands put on the belt. We bend forward without bending the knees, clinging to the knees face. Repeat 10-12 times.
5. Lie on your back and, without lifting your back from the floor, simulate riding a bicycle. Do vigorously and with an effort a minute. Repeat 7-9 times
6. Lying on your stomach, put your hands behind your back and hold your legs. Raise your arms and legs, without bending your knees, bend your back. Fix for half a minute. Repeat 7-9 times.
7. Kneel, arms stretch forward. To sit to the left on the floor, with your hands to the right. Return to original position. Repeat the other way. Approach 7-9 times. This exercise keeps your hips and buttocks in good shape.
8. Lying on your back, without taking your shoulders off the floor, raise straight legs vertically. Lower your legs to one side of the body, return to the starting position. Repeat also the other way. Do 7-9 times.
9. Jumping rope for five minutes.
Doing these exercises one or two months in a row, you will certainly get an excellent result - your buttocks and hips will be the envy of everyone around.