Tip 1: How to increase the buttocks, exercises
Tip 1: How to increase the buttocks, exercises
Often, holders of ideal forms of the buttocks do not rely on nature, but perform different exercises for their elasticity and increase. Do this set of exercises for the buttocks every other day for 20 minutes and after a month feel the effect.
You will need
- Dumbbells, fitball
Instructions
1
Place your feet shoulder width apart, knees slightlyBend and stretch your arms in front of you. Do not bend your back, strain the press and stretch forward. Raise your right foot as high as possible. Make an overflow with the right foot to the buttock. Return to the starting position. Do fifteen times for each leg.
2
One of the most effective exercises onan increase in the buttocks is squatting with weights. This exercise is carried out with dumbbells or a barbell. If you decide to engage with the bar, it is better to go to the fitness center under the guidance of the coach. At home you can crouch with dumbbells in your hands. Crouch so that the hips fall below the line parallel to the floor. The deeper you can sit, the more useful it will bring.
3
The following exercise is also performed withdumbbells or a barbell. Stand up straight and take a step forward by placing your feet on one line. The distance between the feet should be such that when the leg is lowered, the front leg may bend by 90 degrees. The back leg bend in the knee almost touching the floor, then return to the starting position. At the moment of squatting the support is transferred to the heel of the front leg, and the back heel comes off the floor. This exercise should be done ten times for each leg.
4
Very useful for the buttocks is jumping rope. Ten minutes of jumps per day will reduce fat deposits and strengthen buttocks. Morning jogs will also help get rid of excess fat.
5
Follow this program and soon your beautiful ass will envy many!
Tip 2: How to increase the buttocks with exercises
A beautiful taut body never leavesfashion. And if you lose those extra pounds, the problem with which many cope, then eliminate visible body defects after losing weight, not everyone can. You can tighten and enlarge the buttocks by performing a set of special exercises.
You will need
- - rubber ball;
- - dumbbells.
Instructions
1
Squats - the most effective and simpleAn exercise that will help increase the buttocks. They can be performed in different ways. For example, you can do not very deep squats without weighting. In this case, the main load will fall on the internal muscles of the thigh. Since the goal is to increase the buttocks, squats do deep using additional equipment (dumbbells, a disk). In the hands take a dumbbell weighing 1.5-2 kg. Perform 15-20 sit-ups in two approaches. Note: when squatting, the heels should not come off the floor.
2
Walking on the wall is another exercise thathelp to increase the buttocks at home. For it, lie on your back. Bend the legs at right angles and stick them into the wall. Execute 2-3 steps up, then down. The difficulty of this exercise is that the buttocks can not be torn from the surface of the floor. 5-7 minutes walk on the wall will be enough to maximize the use of the necessary muscles.
3
For the next exercise, sit onchair. Between the knees, tighten the rubber ball. After this, maximally straining the muscles of the thighs and buttocks, squeeze it. Fix this position for 5-7 seconds. Relax on exhalation. Repeat the exercise 15-18 times.
4
Sit on the floor. Put your hands behind the body of the body, performing their emphasis. Lift the buttocks off the floor and begin to move forward for 3-5 steps. Then go back to the same number of steps. Repeat the exercise for 3-5 minutes without dipping to the floor. Thus, you not only increase the volume of the buttocks, but also strengthen the muscles of the thighs.
5
Stand on all fours. Pull the right leg back and follow it 10-15 flops up. Return to the original position. Do this exercise on your left foot. Pay attention: body body should always be parallel to the floor surface, the head looks up.
6
Stand on your knees, obeying your elbows on the floor. Back straighten, without bending. Perform alternately swings your legs up, straightening your knee. Exercise should be done within 5-7 minutes. Thus, you effectively tighten the gluteus muscles and strengthen the legs.
7
This exercise increases the shape of the buttocks,contributing to an increase in tone. Lie on your back. Spread your arms around the sides, placing them palms down. Bend your legs in your lap. Gradually raise your hips, while trying to keep your hands, forearms, shoulders and head pressed against the floor surface. Strain the buttock muscles, slightly bending the lower back. Fix this position for 5-10 seconds. Exercise repeat 10-12 times in 2 sets.
