Is important to do them regularly.
To ensure that your buttocks were strong, firm and rounded, it is important to include in your workouts exercises to develop this muscle group.
Yes, of course, there are other methods of correction of this part of the body, but, as practice shows, physical activity is the most effective and safe way to achieve the desired goal.
The problem is that many expect to get instant results with their workouts, and when you do not notice visible changes, give up and drop classes. They simply give up and look for another “magical” way to get a firm butt.
But the fact that the effect of such exercises is long term, and you must be consistent and patient to see the results of their work.
Fortunately, you don’t always need to run to the gym to shake my gluteus Maximus. Many of the most effective exercises is to practise at home. As a result, you will become the owner of fit forms, without spending on fitness passes an impressive amount of money, say the coaches.
Squats are one of the types of exercises that can not be missing in your training, if you want to tighten and firm the gluteal muscles, legs and hips.
This exercise trains the rear part of the body, strengthening muscles and preventing them from sagging.
How to perform squats?
Stand straight with feet at shoulder width, knees bend, the body was a little lower.
Start to drop the pelvis as if you are going to sit on a chair, standing behind. Ensure that your knees do not go beyond the line of the toes.
Hold the bottom position for 4 seconds and return to starting.
Can increase the intensity of the load, picking up a dumbbell or barbell (body bar).
Perform 4 sets of 15 reps.
2. Lift buttocks
This simple exercise is designed to study the muscles of the buttocks, the improvement of body balance and increase endurance.
How to perform?
Lie on the floor or on a gym Mat, bend your knees, feet uprites the floor.
Place your feet shoulder width apart.
On the inhale push off from the floor with my heels and slowly rise to the position of the bridge. Start with your tailbone and slowly lift your back off the floor.
Up in the bridge, pause for a few seconds.
On the exhale, lower your back vertebrae by vertebrae, while the coccyx will not touch the floor.
Perform 3 sets of 15 repetitions.
3. Plank with leg lift
Plank is a well — known and very effective exercise for endurance. It allows you to work different muscle groups.
Strap healthy lower back, and is also suitable for the activation of metabolism, allowing you to make the stomach more flat and at the same time strengthen the back and lower torso.
In this case, we suggest you Supplement this exercise with leg lifts to work the buttocks more intense.
How to perform?
Adopt the prone position and then lift your body resting on your forearms and toes.
Make sure you have a straight back and stomach.
Now bend one leg at the knee and lift it up.
Hold this position for 10 seconds.
Relax and repeat the exercise, lifting the other leg.
Do 5 repetitions on each leg.
This exercise will allow you to tighten the buttocks and make them firmer, but also help to strengthen the muscles of the thighs and calves.
How to perform the exercise?
Stand straight with feet shoulder width apart. Then take a large step forward (lunge).
Make sure that your knee is bent so that the thigh is parallel to the floor (90 degree angle at the knee).
The other foot must remain behind the knee almost touches the floor.
Maintain balance for 4 seconds and return to starting position.
Perform 3 sets of 10 repetitions on each leg.
To increase the intensity you can always self, picking up a dumbbell.
5. Squat Jack
This exercise will strengthen and tighten the muscles of the buttocks. During flexion of the torso with rotation, you not only work your leg muscles, but also connect obliques.
How to perform?
Stand straight with feet together, hands at sides.
Jump up and spread your legs apart. At the same time bend the legs by tilting and rotating the body to the side.
Right hand tap the floor near the left foot.
Jump up, return to starting position and repeat, switching hands and sides of the slope.
Perform 10 to 20 repetitions.
Try to practice regularly and enjoy the result!
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