Wanting to have firm and taut buttocks, don’t rush to run to the gym and work up to exhaustion. The right approach and a systematic approach can improve the shape at home. Simple exercises should be performed regularly, combined with elements of stretching and cardio exercises.
To work out the muscles of the buttocks developed quite a few techniques that improve blood flow, and remove fat deposits. But, in fact, they are a more complex modification of basic exercises. To get the desired effect in 3 weeks, reduce calorie intake, and walk more.
Exercises to strengthen the buttocks
When performing the complex, you must first warm up the muscles with simple bends, walking in place, and light jogging. When performing the exercise, use a regular mat, and ventilate the room. Start with 2 sets of 8 times, gradually increasing the number.
Reverse bridge-plank.
Sit on the mat, lift your pelvis, and straighten your lower back. Try to do a reverse bridge. Resting on your hands and feet, lift one leg up, pulling the toe. Simultaneously lower your pelvis for a few centimeters, and do 8-10 times for each leg.
One-leg squat
Stand up straight, and slowly shift your body weight to the right leg. While squatting backward, simultaneously lift your left leg in front of you without bending at the knee. Squat to a partial amplitude, with your arms extended forward or folded in front of your chest in a lock.
Pulsating squats.
Spread your legs wide apart, turn your toes outward, and place your hands on your waist or hips. Squat into a wide plié in short “pulsating” movements that resemble a spring. You may do 2-3 pulsations per squat.
Superman Lifting.
Lie on a mat on your stomach, and stretch your arms out in front of you. At the same time, lift your arms and legs off the floor and bend slightly in the lower back. Stay there for 5 seconds, trying to tense your buttocks as much as possible. Repeat at least 15 times.
Donkey kick (foot swings)
Get on the floor on all fours, resting on your hands and knees. With your right leg bent, lift it up to a level parallel to the mat. Don’t bend at the lower back, continuously repeat the strokes 15 times for each leg.
These are basic exercises that will already strengthen your muscles in 3 weeks and give you a nice bulge. After performing the complex, you can do light stretching, massage with a stiff brush, and apply a nourishing cream. Gradually add weights, and diversify your squats and lunges.
* Healsitting.com articles are for informational and educational purposes only and do not replace professional medical advice, diagnosis, or treatment. Always consult your doctor for any questions you may have about a medical condition.
