Tighted buttocks at home

As one famous wisdom says, everything should be beautiful in man, and the soul and body. However, if in order to know the beauty of the soul, we need time and communication, the beauty of the body is visible at first glance. That is why women are so worried about their forms, because without beauty external, it may not reach the inner. In the warm season, all women’s charms become more noticeable, because they are no longer hiding long jackets, warm pants and volumetric, knitted sweaters. Short skirts, tops, light dresses and tight shorts emphasize the silhouette and attract attention. No matter how tritely sounded, most often representatives of the opposite sex and the strong half of humanity pay attention to the women’s buttocks, so they require special care.

The need and benefit of regular classes

Beautiful and elastic buttocks are the dream of many women, however, not everyone makes enough effort to make them perfect, believing that it is a very complex and practically impossible task. However, it is not difficult to achieve a magnificent result, it is worth only to play sports and carry out a number of exercises aimed at training the bridal muscles. To do this, you don’t even have to go to the gym, because most of the exercises can be done at home, at a convenient time for you. As you know, the buttocks are one of the most problematic places of the female body, since it is here that fat stocks accumulate first and cellulite is formed. Properly selected set of exercises after a month of regular classes, which will take no more than 20-30 minutes from you, will help not only pull the muscles, but also make the forms more elegant, as well as get rid of hateful cellulite. The advantage of most of the exercises to train the buttocks is that they use additionally and muscle hips and feet, which will also have a positive effect on your figure.

Tighted buttocks at home

Exercises standing

Among the variety of existing exercises can be distinguished somewhat simple, but at the same time very effective that does not require the use of additional sports equipment and bring good results. To the number of exercises can be attributed old, good squats. Put your legs on the width of the shoulders and squat until your knees bent at an angle of 90 degrees. The back at the same time should be straight and slightly tilted forward. Imagine that you are trying to sit on an imaginary chair that is far from you. Make sure that the knees do not run out for socks, a little pushing the pelvis back during squats.

You can do the next exercise where and ever, not attracting special attention. Stand smoothly, connect the legs, and alternately strain the most and relax the buttocks. Make 20-30 repetitions. This exercise can be performed and sitting on a chair, compressing and releasing jagged muscles.

Attacks – these are precisely those exercises that use not only buttocks, but also. Stand exactly, put your hands on the belt, the right foot is widely step and dried until the right thigh is parallel to the floor. Left leg remains standing at the sock, slightly bent in the knee. Then the muscles will raise and return to its original position. Do this exercise alternately right and left legs at least 10 times.

Extremely effective exercise for buttocks is running on the spot. Run daily for 10 minutes, the first of which are five minutes later, trying to get to my chest, and the second five minutes, far backpay the legs back, trying to hit yourself on the buttocks.

Exercises on the floor

Pretty simple, cheerful and effective exercise for the buttocks, which simultaneously replaces the anti-cellulite massage and trains the muscles, is performed as follows. Sit on the floor, put your hands behind your head, straighten your legs ahead. Alternately straining the right and left buttock move forward, and then back, as if walking on the buttocks. In this way, our grandmothers and great-grandmothers, who did not have special simulators and sports devices were given in order.

To perform the next exercise complex, you will need to get up on all fours. From this provision it will be necessary to make three exercises for different buttock muscles. Landfasting on the elbows, lift one leg as much as possible by clamping the buttocks, and then bend again and return to its original position. Perform 10 repetitions, then change your leg and do the same exercise. Staying on all fours, straighten one leg so that it is parallel to the floor, and swing up and down with a small amplitude. Make 20 squeezing each foot. Return to the starting position. Bend in the knee leg lift aside as if the thigh is parallel to the floor. Watch the sock and knee to be on the same level. Then lower the leg at the starting position. Repeat the exercise 15 times, after which change the leg and do it again.

Lie on the back, bend legs in the knees, straighten your hands along the body. Slowly lift the pelvis, pushing it up, and strain the berous muscles with every lift. Make sure that the back does not get better. In this exercise, not only the buttocks work efficiently, but also the rear muscle of the thigh.

Tighted buttocks at home

Exercises with phytball

During the execution of exercises for the buttocks, you can use a different additional inventory, such as weightlifiers, gum, dumbbells, etc.NS., However, the maximum effect will bring workouts with phytball. This is an inflatable ball of large sizes, with which it is very convenient and productively engaged at home. It will not only improve the appearance and state of your buttocks, but also will correct the posture, as well as pull the muscles of the legs and honey. You can buy phytball without problems in any sportswear on a very reasonable price.

The first in the complex exercises for the buttocks will be jumping on the ball, it will help heat the muscles and at the same time will strengthen them. Sit on the ball so that your knees bent at an angle of about 90 degrees, put your hands on the belt and, pushing out the floor from the floor, start spring on the ball. Repeat the exercise 20 times, and then with each jump alternately, detach from the floor right and left leg. After 20 repetitions can increase the pace.

For the next exercise you need to lie on the floor. Move the phytball to the wall and assume the legs in it in such a way that your stop is not completely stood on the ball, but only heels. Hands at the same time should lie even along the body. Straining buttocks, push the pelvis up, put the ball on the ball on the full foot. Having done an exercise 10 times, delay at the top and pulsate, then go down at home and repeat the exercise 10 more times.

Press your phytball back to a smooth wall, placing it in such a way that it is at the loan level. After that, take one step forward, put on your head. Cressing the ball to the wall, perform squats until your hip drops parallel to the floor, then return to the starting position. Perform an exercise 10 times. After your muscles are fixed, you can increase the number of times and approaches.

Additional conditions

Do not forget that the result will bring only regular and systematic training. In addition, carefully follow your meals, preferred useful and natural food, including in the diet of fresh fruits and vegetables. Do not neglect with massages, wraps and other cosmetic procedures that will help give your buttocks desired.

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