Every woman wants to have a slim and fit figure and have elastic buttocks. The exercises described below will help you achieve what you want. Of course, you have to work hard, but believe me, the result is worth it. So, the most effective exercises for the buttocks.
The first one.
Stand on all fours, leaning on your elbows. Extend one leg back sharply. Lock this position. At the same time, keep your head up and you can look forward. Then do breathing exercises in the following order: inhale, exhale, then inhale again and hold your breath. We lower our head, draw in our stomach, and return to their original position. Next, try to raise the leg laid back as high as possible so that the toe looks down. Count to eight and lower your leg. Do the same by raising your second leg. Repeat this exercise for each leg three times.
Next - effective exercises for the buttocks, which contribute to raising the tone and improve their shape.
The second one.
Lie on your back, spread your arms to the sides so that the palms are pointing down. Keep your legs bent and keep your feet straight. Slowly lift your hips up, trying to keep your arms, head and shoulders still pressed to the floor. Slightly bend the lower back and tighten the muscles of the problem area. Then - lie down again. Such exercises need to be repeated about 7 times.
The third.
The following exercise will help prevent cellulite. Stand on your feet, holding the back of a chair. The back should be flat, and the heels should be turned outward. Breathe in and take your foot back. This should be done slowly in order to fully feel the tension of the gluteal muscles. When you take your foot as far as possible - turn the foot so that the toe is now out. Hold this position for ten seconds, and as you exhale slowly return the leg to its original position. Repeat 10 times with each foot.
Fourth.
This exercise has a beneficial effect not only on the buttocks, but also contributes to a beautiful posture. Lie on your stomach, bend your legs in and hold them together. Cross your arms in front of you and rest your chin in them. For convenience, you can put a small pillow or folded towel under your stomach. Try to tighten your buttocks, abdomen and hips muscles as much as possible. It’s good if you can tear your knees off the floor a little. Raise your knees as slowly as possible, and also slowly return to your original position again. If you are just starting to perform these rather complex, but effective exercises for the buttocks, then just repeat the above exercise 6-7 times. If you have been practicing for a long time, repeat up to 20-25 times.
Fifth.
Stand straight, keep your legs together, lower your hands. Inhale and run in place, trying to hit the buttocks with your heels as hard as possible. However, do not overdo it - you do not need to leave bruises.
Sixth.
Sitting on the floor, close your palms behind your head, legs apart slightly apart. Then, at first, more slowly, and then more and more quickly try to walk on your buttocks. Performing this exercise, count to 60. So you provide the buttocks with a good massage.
Seventh.
Stand straight, keep your feet shoulder width apart. Pull your hands forward. Perform squats with your back straight and without lifting your heels off the floor. Repeat about 25 times.
The eighth.
Become the same as for the previous exercise. Bend your legs and slightly extend the pelvis back, as if you want to sit on a chair. Now - slowly move the body back and forth. Make sure that the buttocks do not fall below the level of the knees. If the exercise is new to you, repeat it up to 8 times; if you have been practicing it for a long time, do at least 20 repetitions.
After you complete all these effective exercises for the buttocks, it is useful to take a shower and massage your buttocks a little with a towel to increase muscle tone. It is recommended to do these exercises daily during the first week, and then once every 2-3 days, but not less often.