EXERCISES FOR THE BUTTOCKS
There is no wonderful way to perfect your glutes right away. This can be done with exercises that target the muscles of the buttocks at home. If your ass has a minimum of muscles, there can be no question of any beautiful shape. Dieting and burning fat won’t help either. The buttocks will simply shrink slightly and be flabby. The only thing you can do here is to set aside a couple of hours a week for exercise. It is not difficult, and the result will please not only you! Try it!
EXERCISES FOR THE HIPS
Exercise 1.
Starting position. We rest on our knees and elbows: the palms are turned inward, the elbows are under the shoulders, and the knees are under the hips.
Exercise. It is necessary to raise the leg bent at the knee to the level of the pelvis and again lower it almost to the floor.
Important: When you lift your leg, your upper body and thigh should be in line. And in order not to cause lordosis of the sacral spine, strain the abdominal muscles.
- Beginners: 3-4 sets of 4-7 times, then change legs
- Prepared: 4-5 approaches 14-22 times, then change legs
Exercise 2.
Starting position. Stand straight, stretch your arms forward, spread your legs shoulder-width apart, pull your shoulders back.
Exercise. Bend your legs. Pull your pelvis back as if you were about to sit in a chair. Tilt your upper body forward slightly for alignment. Then return to the starting position.
Important: in the semi-squat position, the buttocks should not be lower than the knees.
- Beginners: 2-4 sets of 4-7 times
- Prepared: 5-6 approaches 15-23 times
EXERCISE 3.
Starting position. Lie on your back with your legs bent at the knees, rest your heels on the floor, put your hands along your torso.
Exercise. Place your hands on the floor and lift your pelvis. The hips and upper body should be in one line. Then lower the cabinet back down to the floor.
- Beginners: 3-4 sets of 4-7 times
- Prepared: 4-5 approaches 14-22 times
EXERCISE 4.
Starting position. Lie on your back and, bending your knees, rest your heels on the floor, put your hands along your torso.
Exercise. Keep your pelvis in a raised position and straighten each leg in turn. The hips should be level with each other, and the pelvis should remain raised.
- Beginners: 3-4 sets of 4-7 times
- Prepared: 4-5 approaches 14-22 times
EXERCISE 5.
Starting position. Lie on your stomach with a towel under your stomach for support. Put your legs together and bend at the knees, let your head rest on your hands.
Exercise. First, tighten the muscles in your glutes, legs, and abdomen. Then try raising your knees a couple of centimeters off the floor. Return slowly to the starting position.
Important: Raise your knees slowly, not abruptly.
- Beginners: 2-4 sets of 4-7 times
- Prepared: 5-6 approaches 15-23 times