To make the buttocks look perfect, you need to constantly work on yourself. This part of the body, of course, is among the most obvious advantages of the female body, therefore, in order to be proud of it and catch the admiring glances of men, you will have to work hard.
There are effective exercises for the buttocks, which were invented by American fitness trainer Kai Evans. His main goal was to develop a set of exercises that could help shape the perfect buttocks in a short period of time.
As a result, this system not only became popular among the coach's impatient clients, but also spread throughout the world, gaining the name “kailates”. Now these effective exercises for the buttocks are available not only to Hollywood stars.
Kailates is within the power of absolutely everyone, there are no age restrictions for such activities. Main – perform all the settings specified in the program with the utmost accuracy, because efficiency depends on this.
Kailates can be practiced at home in just 12 minutes.
Effective exercises for the buttocks. Kailates in 12 minutes
In order to achieve the desired result, it is important to follow certain rules when performing exercises of kailates. So, it is important to stick to a slow pace, give each exercise at least 1 minute and not stop. Here the most important factor is not the number of repetitions, but the quality of execution and continuous training.
Exercise #1. Squats – 3 minutes
- Place your feet shoulder-width apart, hands on your belt, straighten your back. While squatting, spread your knees to the sides – this will help to avoid injuries to the knee joint and maintain emphasis on the entire foot. Squatting should be measured.
- When you go down into them, slowly count to 4, and go up in the same way. The exercises are repeated non-stop at a slow pace for 1 minute.
- Then, as you lower yourself, stay in that position for half a minute. Then slowly squat again for 30 seconds. Repeat this effective exercise for the buttocks several times as far as possible, you should spend 3 minutes on it. Each time try to spread your knees as wide as possible.
Read the interesting: "TTechnique for Performing Correct Squats"
Exercise #2. Side impacts – 2 minutes
- Kneel down and lean on your hands, while palms are located strictly under your shoulders.
- After you put your weight on your knee, straighten your opposite leg out to the side. From this position, slowly pull the straightened leg towards the head, counting to 10, and move the leg as far back as possible.
- This is an effective glute exercise that also strengthens the abs and should be done continuously with alternating legs for 2 minutes.
Exercise #3. Lunges – 6 minutes
- Stand up straight, put your hands on your belt, feet shoulder-width apart. Start doing lunges so that a 90-degree angle is formed, and the weight is transferred to the heel. Counting to 4, gently lower the opposite knee to the floor and slowly return to the starting position. The supporting leg does not come off the floor. Repeat the exercise continuously for 2 minutes.
- Lowering your left knee, hold halfway down for 30 seconds, then repeat smooth lunges for 30 minutes. Repeat the same for the other leg. In total, you will need 6 minutes to complete this exercise.
Exercise #4. Plank – 1 minute
- Lie on the floor, resting on outstretched arms and on your toes.
- The body should form a continuous perfectly even line – the buttocks are clamped, the press is tense. You need to stand in the plank for 1 minute.
Learn about "The wonders that plank will do for your body"
If you do everything right, already after 2 weeks of Kailates classes, your buttocks will look much better. These effective exercises for the buttocks are quite simple, but you need to stock up on perseverance to achieve the result.
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