Exercises for the buttocks

sit-ups
At the base of the buttocks are three muscles, but only the one closest to the surface of the skin, responsible for elasticity and tightness. The gluteus maximus muscle serves not only for aesthetics, but performs an important physiological function, supporting the body in an upright position. This is one of the most powerful muscles in the body, the weakening of the tone of which leads not only to the flabby and ugly ass, but also to the disruption of the normal functioning of the body. Special exercises for the buttocks will help to forget about the problems with the figure once and for all.

Squats are the most effective exercise for the buttocks. Simple body movements perfectly pump the ass and quickly give it a good tone.

But often sagging ass comes in a set with weak muscles of the hips and legs. If you lead a sedentary inactive way of life, such a diagnosis sooner or later you will overtake. Therefore, it is better to take your body under control, before it's too late, and get used to doing regular exercises for the hips, legs and buttocks.

To achieve the most rapid effect, use a set of exercises for the buttocks, consisting of the three following techniques. Do each exercise 12 times three times a day. Daily strain is also not worth it, and it will be difficult, especially with unaccustomed. Grudge yourself, but with a share of wisdom - train in a day or two days.

Types of exercises

These recommendations will help you quickly and easily pump up the ass. Do not be lazy and do everything right, otherwise time and effort can be wasted. These councils have been tested in practice for more than a decade, and more effective ways simply do not exist!

Basic squatting

Buttocks take a little back, slightly bending the lower back. Imagine if you are going to sit on a chair. The hips should be parallel to the floor surface, and the knees should be clearly above the socks. Put the feet at the width of the shoulders and slightly extend the socks outwards. To transfer weight of a body as much as possible on heels (to check up, try to tear off socks from a floor, having leaned on heels). Put the palms of the lock on the back of the head, and dilute the elbows as widely as possible. And most importantly - keep your back straight, like a ballerina, to ensure a good tension to the muscles of the back and abdomen. Basic squatting helps keep in shape not only the butt and legs, but also the press and sides.

Sock-heel

A perfect exercise for the buttocks, thighs and caviar areas. Will make your figure, like a tennis player and allow you to wear short skirts and shorts!

Spread your legs across the width of your shoulders and slightly unfold your socks outward, hands folded on your hips. Slightly sit down so that the thighs are parallel to the floor surface. Raise and lower the heels in this position the required number of times.

Knee shaft

A great way to tighten the ass, hips and oblique muscles of the press. If you have a flat stomach, but lack of relief, this method will quickly do its job and give your figure a sexy outline.

To spread the legs to the width of the shoulders, fold the palm on the back of the neck and do a basic squat. Straighten your legs, lifting your left knee diagonally upwards, while pointing your right elbow at him. Return to the basic squat and do the same manipulation, only with the right knee and left elbow. Repeat as many times as necessary.

A beautiful figure is not a gift from above and certainly not a gift of fate. This is the result of daily work and self-control, which, however, is accessible to absolutely everyone!