The internet is full of advice like "Get a perfect body in a week". But they make little sense. Another thing – set a specific goal.
For example, to get elastic tightened buttocks in 4 weeks. After all, who among us does not dream of appetizing rounded shapes a la Jennifer Lopez, Beyoncé or Kim Kardashian?
The most prominent part of the female body is now at the peak of popularity. So today have tight buttocks – a must for every woman.
Challenge your ass! Go through a simple but effective 28-day training program, which is described in the article estet-portal.com and any show business star will envy you.
And remember: you won't get a great butt as long as you sit on it straight.
Exercise system for elastic buttocks
Only 8 minutes a day, 5 times a week and 5 exercises separate you now from the "fifth point" of your dreams.
The exercises will get more difficult with each week as your level of fitness will also increase. But who said that a beautiful body is given without difficulty?
If the exercises are too easy, you can make them harder by using weights and extra equipment – dumbbells, barbell bar, elastic bands for fitness.
Each exercise should be performed 15 times in the order in which they appear in our list.After each cycle you can rest 30 seconds. The entire workout is 8 minutes. You should try to do as many cycles as possible during this time.
Squats
Step your feet shoulder-width apart, bend your arms. Gently lower yourself down, sticking your pelvis back until your thighs are parallel to the floor. As you stand up, tighten your gluteal muscles. The back remains straight at all times, the stomach is pulled in, and the knees should not go beyond the line of the toes. The weight of the squat is transferred to the heels.
Don't be afraid to fall – a straight back and perfect posture will prevent this from happening. After 2-3 weeks, you can complicate the exercise by adding a jump up after each squat.
Lunges
Step your feet shoulder-width apart, bend your arms at chest level. Take a big step forward. Bend both knees until your upper thigh is parallel to the floor. The lower knee must not touch the floor! Straighten your legs halfway, then lower yourself back down. This counts as one rep. There should be 15 of these in total (for each leg). When you lunge, keep your weight on the heel of your front foot, and lean on it with strength when lifting.
In general, with any exercise for the priests, always pay special attention to the heels – it is from them that the impulse is transmitted to the buttocks.
Rise bent leg up on all fours
Get down on all fours, resting on your wrists, which should be located exactly under your shoulders. Knees – under the thighs. That is, your body should form an even square. Raise the leg bent at the knee to hip height and above (if the stretch allows). Pull the toe towards the ceiling. Lower your leg. It was one repeat.
We do 15 such times for each leg. Please note: you can not transfer the load from the lower body to the upper. Spread your shoulder blades and keep your back relaxed, trying not to arch your back and neck.
To complicate the exercise after a couple of weeks, it is enough to put your hands on all fours not on your wrists, but on your elbows.
Deadlift
Easier to do with – dumbbells, a barbell bar, or at least a long stick in your hands. But if there is no inventory at home or you are a beginner – no problem. You can hone your technique in this way.
Feet shoulder-width apart, knees slightly bent. Stretch your arms towards the floor so that your fists are at hip level. Tilt your body forward towards the floor, slowly pulling your pelvis back.
The back stays straight all the time! Get down to the lowest level where you can still keep your back straight. Returning to the starting point, tighten the buttocks.
If you – new to sports, then the first week is definitely worth doing the exercise only with your own weight. Dumbbells weighing 2-4 kg can be added from the second week. Make sure that you do not violate the execution technique with weight.
Bridge
This exercise is familiar to many from aerobics video lessons from the 80s. Classics never change because they bring results!
Lie down on the mat face up. Bend your knees, stretch your arms along the body. Pressing on your heels, lift your hips up and tighten your buttocks, standing in a bridge. Lock the pose for a couple of seconds. Sit back on the mat, but don't touch it with your buttocks.
Repeat the exercise without lowering your butt all the way down. By the way, the higher you raise your hips, the better the muscles will contract.
Features of training for elastic buttocks
To make it easier for you mentally and not want to give up training after a week, check the box in the organizer every time you are not too lazy to do the exercises.
You can also motivate yourself in other ways: take Belfie every week (as trendy selfies with an emphasis on the buttocks are now called) to track your progress, introduce a girlfriend to classes and control each other, buy new beautiful leggings or sexy underwear, in finally learn how to twerk.
Once a week, you can give yourself a break from training. But, if you feel that you are full of energy, so much the better – keep on work hard on yourself!
After the first week, you can add weights (dumbbells or water bottles). After 10 days, it's good to add any cardio workouts you like. After all, when fat is burned, muscles are drawn much better. After two weeks, the 8-minute cycle can be doubled.
And, of course, you will have to watch your diet. Any coach will confirm: proper nutrition – 70-80% of the success of a beautiful body.
If you eat everything without giving your body the nutrients it needs, the results will be very poor (if any).
In order to increase muscle mass (i.e. make the buttocks more round and pumped), you need to add more lean proteins to the diet.
Eat cottage cheese or unsweetened natural yogurt 40-60 minutes before your workout. An hour after class – scrambled eggs, turkey, fish (maybe even salmon) or legumes.
Beautiful elastic buttocks – decoration of any woman, which makes not only men, but even the fair sex look back at her.
If you want to arouse admiration for yourself and others with your toned forms, you just need to sweat a little and not be lazy to give yourself at least 8 minutes a day. Agree, this is quite a bit for an excellent result.
Have a good training!
Hormonal gymnastics: excellent health and impeccable appearance
You might be interested in: Abs Workouts.
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