Effective exercises for beautiful buttocks Bashny.Net

The shape of the buttocks depends on genetics, but in your power to change it for the better: do the exercises for three weeks and your hips will become more rounded and elastic. Everything you need for a workout is a Mat and the floor, you don't even have to get up, because all the exercises are done sitting or lying down!What you need to pay attention:

Exercise 4 times a week, one workout, perform two rounds of exercises. In the first week do 8 reps, second 10, third 12. Do the exercises at a fast intense pace, without breaks and interruptions.

Ready? Then let's get started!

 





 Exercise 1:



Get on all fours, hands directly under shoulders, feet under hips. Tighten your abs and straighten your back. In any case, do not cave in at the waist!

Straighten your right arm and left leg, pull on a sock for yourself.

Hold this position for 1 second then return to starting position.

Repeat on the other side — extend your left arm and right leg.

This is one repetition.

 Exercise 2:



Lie on your left side, with one hand to support the head, the second put in front of him for balance. Bend your knees at an angle of 45°.

Lift the top knee up, the heels remain together. Ensure that your hips and torso ostalis in place, do not bend and do not sit to the side.

Hold this position for 1 second then return to starting position.

 Exercise 3:



Lie on your back. Left foot pull up to chest and grasp it with hands on the knees, pull on a sock for yourself. Right leg bend at the knee and place the foot on the floor.

Leaning on the shoulders and right heel, lift the pelvis up, hold this position for 1 second then return to starting position.

 Exercise 4:



  

Get on all fours, raise your right leg up so the knee was at the level of the hips. Pull on a sock for yourself.

Make the right leg 10 small pulsing movements, lifting the heel up a few inches.

Breaks his leg, tilt it slightly to the left and follow these 10 small pulsing movements parallel to the floor. Do not lift the knee up, move only right and left. If the exercise is performed correctly, you will feel a strong tension in the gluteal muscles.

Return to starting position and repeat the exercise on the other leg. This is one repetition.

 Exercise 5:



Get in elbow plank position.

Take the left leg out to the side and make 5 small pulse movements up and down, as if tapping the toe on the floor.

Return to starting position and repeat on the right leg. This is one repetition.

 Exercise 6:



Lie on your stomach, extend hands straight ahead, keep your head straight and not strain your neck.

Simultaneously raise legs and arms up as high as possible, hold this position for 5 seconds and lower to the floor.

 Exercise 7:



Stand in position elbow plank, tighten your abs and straighten your back. In any case, do not cave in at the waist!

Right leg raise and bend the knee at 90°, pull on a sock for yourself.

Raise the right leg up and ensure that the hips remain stationary. The movement must have a small amplitude.

Repeat desired number of times, and then do the same on the left leg.

 Exercise 8:



Sit on Mat, hands and feet on the floor.

Lift your hips up so your body form a straight line from shoulders to knees. The palm must be clearly under the shoulders, and heels under knees.

Hold this position for 1 second, and then fall on the Mat. published

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Source: mai-skai.com/effektivnye-uprajneniya-dlya-yagodic/