Elastic buttocks without a hint of cellulite – this is by no means an illusory dream, but a completely achievable goal. To achieve this goal, you need to devote only 10 minutes a day to simple exercises. Ready? Let's get started then!
We invite you to try 5 simple exercises for elastic buttocks.
1. Squats
Stand on the floor, feet wider than shoulders, stretch your arms forward, look in front of you. Bend your knees as if you were going to sit on a chair. Get as low as you can while trying to keep your thighs parallel to the floor. Keep your back straight, the weight should be evenly distributed over the entire foot. Don't let your knees extend beyond your toes. Slowly rise to the starting position.
How many times to repeat the exercise: 8 – 10 times.
2. Leg raises
Lie on your right side and bend your right knee at a 90 degree angle. Straighten your left leg. It should form a straight line with the back. Tilt the toes of your left foot towards the buttock so that the thigh leans slightly forward. Raise your left leg as high as you can without letting your hip lean back. Slowly return your leg to its original position. During the exercise, the muscles of the buttocks and abdomen should tighten.
How many times to repeat the exercise: 8 – 10 times with each leg.
3. Bridge
Lie on your back, bend your knees, move your heels towards your buttocks. Feet should be shoulder-width apart, lean on the floor with your entire foot. Raise your hips, keeping your body in a straight line from your knees to your shoulders. As you rise, tighten your abdominal and buttock muscles. In this case, the knees should not move apart. Slowly lower yourself back to the starting position.
How many times to repeat the exercise: 8 – 10 times.
4. Throws
Get down on all fours. In this case, the knees should be located under the hips, and the palms – under the shoulders, the neck is extended, the shoulders are laid back. Bend your right leg at a 90-degree angle, lift your knee as high as possible while squeezing your buttocks. During the lift, the back should be flat. Lower yourself to the starting position. To make the exercise more difficult, try lifting your leg straight instead of bent.
How many times to repeat the exercise: 8 each – 10 times with each leg.
5. Lunges
Stand with your feet together and take a step forward with your right foot. Slowly bend your knees until each bent leg forms a 90 degree angle. The right knee should not extend beyond the toes of the right foot, and the left knee should not touch the floor. Keep your back straight and look straight ahead. Tighten your abdominal muscles during the exercise. Return to starting position.
How many times to repeat the exercise: 8 each – 10 times with each leg.
The Portal's editors tried these exercises at home. Nothing complicated! We hope that these exercises for elastic buttocks will really do their job, and your buttocks will become more elastic and beautiful!
Source estet-portal.com
For people with a sedentary lifestyle, there is a three-minute office gymnastics:
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