If the shape, size and general condition of your buttocks do not suit you, and in the summer you really want to show off your perfect buttocks on the beach, do not rush to think about plastic surgery. There is a much safer and, importantly, quite affordable way to get buttocks that men will look at with eyes full of delight, and women – with envy. At the same time, you will be overwhelmed with pride in yourself. Represented? Well, for this, of course, you need to work hard and force yourself to tear off the not-so-perfect buttocks from the sofa and start doing exercises for elastic and beautiful buttocks, which Estet portal presents to your attention. Ready? Then let's get started!
1. Lunges
This exercise will be most effective when performed with a small volume.
Step forward with your right foot, tighten your abdominal muscles. Keep your hands on your belt, straighten your back.
1) bend your knees and rest your heel on the floor;
2) lower yourself (while inhaling), while the left knee should not touch the floor;
3) exhaling, rise to the starting position;
4) change the position of the legs.
Repeat lunges 10-15 times on each leg. There should be 2-3 sets in total.
2. Slopes
Get into the starting position described in the first exercise.
1) inhaling lean forward (try to lean as low as possible), while the body should bend in the pelvic area, keep your back straight;
2) while exhaling, tighten the muscles of the legs, buttocks and abdomen;
3) get up, return to the starting position.
Repeat tilts 10-12 times. 2-3 sets will be enough.
3. Half circle foot
Get on all fours, focusing on your knees and palms. The knees should be exactly under the pelvis.
1) stretch one leg, touch the floor with your toe;
2) lift your leg (while inhaling) and touch the toe of the floor to the side of the body, while the abdominal muscles should not be relaxed. Keep your back straight;
3) return to the starting position. Do this exercise with the other leg.
Semicircle with foot repeat 12x20, 2-3 sets are enough. To make the exercise more effective, use rubber shock absorbers and weights.
If this is too easy for you – combine the first and second exercise – when lunging, add tilts.
4. Squats
Stand straight with your feet hip-width apart. Tighten your abdominal muscles and pull your shoulder blades together. Keep your back straight.
1) while inhaling, bend your knees to 90;
2) take the pelvis back so that there is a small chair behind you, on which you are trying to sit down;
3) Exhaling, return to the starting position. Repeat squats 10-15 times. The number of approaches is 2-3. To make the exercise more effective, use dumbbells or weights.
5. Hip Abduction
Lie on your side. An angle of 120-150° should form between the legs and the body.
1) tighten your abdominal muscles;
2) keeping the leg straight, lift it as high as possible;
3) lower your leg (while inhaling).
Repeat hip abduction 15x20 reps for each leg (2-3 sets).
6. Heel kicks
Lie on your stomach, put your forehead on your palms, press your hips to the floor. Legs should be straight, shoulder-width apart.
1) lift your hips off the floor and hit your heels together 10-30 times;
2) the first 5 strokes – breath, second 5 – exhale;
3) try to reach the buttocks with your heels, bending your knees;
4) return to the starting position.
2-3 sets are enough.
7. Small circles with feet
Take the same starting position as in the fifth exercise.
1) lift your left leg, draw 5 small circles in the air with it (first clockwise, then – against);
2) buttocks and abs should be tense, keep your back straight;
3) the circle should start on inspiration, end with – on exhalation.
How many to do: 1-2 sets.
8. Pelvic thrust
Lie on your back, put your hands along the body, put your heels on the floor, as close as possible to your buttocks.
1) push off the floor with your heels (on exhalation), while pushing your pelvis up as much as possible, while straining your buttocks;
2) lower your buttocks (while inhaling). Don't touch the floor!
To make it harder, do the exercises with each leg alternately 8-10 times.
How many to do: 2−3 sets of 12−15 reps.
9. Pistol
Stand up straight, leaning on your right leg, stretch your left forward.
1) while inhaling, bend the right leg (supporting) at the knee;
2) stretch your palms towards the toe of the leg that is extended;
3) return to the starting position (as you exhale).
For a pistol, 8−10 reps with each leg are sufficient.
10. Reverse bar
Lie on your back, focusing on your heels and palms, lift your face up.
1) stretch so that the body forms a straight line;
2) tighten the muscles of the abdomen and buttocks, while avoiding sagging in the lower back;
3) hold the muscle tension.
Do this exercise in 1-2 sets, holding should last from 30 seconds to 1.5 minutes.
11. Hip Raise
Lie on your stomach, rest your forehead on your palms, the pelvis should be firmly pressed to the floor. Bend your knees (angle - 90). The hips and buttocks should be tense.
1) lift your hips off the floor (as you exhale) as high as you can;
2) without relaxing your buttocks, lower your hips (while inhaling).
How much to do: 2-3 sets of 15-20 reps.
12. "Walking" on the buttocks
Sit on the floor with your legs extended and your back straight.
1) Tighten your buttocks;
2) "step" forward with each hemisphere in turn, making a path of 2-3 meters forward and 2-3 meters back.
Perform in 2-3 sets, the rate of breathing is arbitrary. Such exercises are an effective way to tighten and increase the buttocks, their implementation does not take much time.
Get ready for the summer season with Estet-portal.
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