There are only one and a half months left until summer, so it’s time to start preparing yourself for the open cloth season. And since one of the main charms of the female figure is toned buttocks, today we will talk about it. So, we offer effective buttocks workout.
Squats
Lower into a classic squat, pulling the pelvis back and not bending your back. At the lower point, make 3 pulsating movements with a small amplitude and rise to the starting position. Sit in a parallel line. Then start the pulsation when you reach the bottom point, not earlier, otherwise, the muscles will not receive the full load.
Repeat for 15 times
Lunges
Take a wide step back and lower yourself to the lunge parallel to the floor. Return to starting position and repeat with the other leg. Perform lunges in turn with each leg while ensuring that the knees are bent at right angles and do not protrude beyond the toes. It is vital to take steps exactly backwards, maintaining rhythm and balance.
Repeat for 10 times
Move your leg up
Stand on all fours with a straight back, legs bent at the knees at right angles. Lift one leg without bending the knees. Perform an exercise to the parallel of the thigh with the floor. The muscles of the back of the legs and buttocks are well loaded in this position.
15 repetitions on one leg, then on the other.
Pulsating leg swings
From a position on all fours, lift the leg bent at the knee up, as for classic swings. When the thigh is parallel to the floor, make a pulsation in a steady rhythm with a small amplitude, feeling the work of the buttocks. Repeat with the other leg.
20 “pulses” first on one leg, then on the other.
Glute bridge
Lie on your back and bend your legs at the knees. Lift the pelvis, tensing the muscles of the buttocks and not taking your feet off the floor. Rise to a straight line between the thighs and the body. Then lower yourself to touch the floor with buttocks and rise again. Perform this exercise rhythmically, but not too fast to maintain muscle tension.
Repeat for 15 times
Bridge with legs apart
Lie on your back, legs bent at the knees, putting your feet together. Perform a classic glute bridge, lifting the pelvis so that the body is in line with the thighs. At the top point, spread and lower the knees, straining the buttocks. Try not to sag in the back, otherwise, buttocks workout will not be effective.
Repeat for 15 times
