A firm and curvy buttocks is the dream of any girl. For this dream to come true, perform this simple set of exercises.
Exercises for Buttocks
Exercise 1: Lunges
It is better to do them from a small rise
Starting position (s. p.): Take a step forward with your right foot, knees soft, abdominal muscles strained, back straight, hands on the waist.
On the inhale, bend your knees, rest your right heel on the floor, go down, while not touching the floor with your left knee, at the bottom the knees should be at 90 degrees. On the exhale, raise. Change your leg position.
Quantity: 2-3 sets of 10-15 repetitions for each leg.
Exercise 2: Tilt
- p.: as in Exercise 1.
On the inhale lean forward as low as possible (bending the body in the pelvis), back is straight. Abdominal muscles are tense. On the exhale, tense the muscles of the legs and buttocks, rise, and go back to s.p.
Quantity: 2-3 sets of 10-12 repetitions.
Exercise 3: Half Leg Circles
s.p.: stand on all fours, the emphasis should be on hands and knees, knees just below the pelvis.
Stretch one leg back, touch the floor with the toe as you exhale, lift the leg, draw a half circle in the air, on inhale touch the floor with the toe on the side of the body, without relaxing your abs, keep your back straight. Come back to s. p. Do the same with the other leg.
A more sophisticated option is to combine the first and second exercise: lunging, add the slope of the body.
Exercise 4: Squats (to reduce cellulite on the butt)
- p.: Rise up straight, feet hip-width apart, your abdominal muscles are tense, the blades are put together, back is straight.
On the inhale bend your knees to a right angle, bring back your pelvis (as if you want to sit on a low chair behind you), as you exhale – come back to s. p.
Quantity: 2-3 sets of 10-15 repetitions (for more efficiency, you can use a variety of equipment – for example, hand weights or dumbbells).
Exercise 5: Hip Raise
- p.: lie on the side, the angle between the legs and the body should be 120-150 degrees!
Tense your abs and hold them in this position, exhale, lift the straight leg up as much as possible, let it go on the inhale.
Exercise 6: Heel Strike
- p. : lie on your stomach, put your forehead on the hands, press hips to the floor, legs are straight, shoulder-width apart.
Raise your hips off the floor and do 10-30 strokes with heels together. For the first 5 hits inhale, the second 5 – exhale. Then, bend your knees and try to get the heels to the buttocks. Come back to s. p.
Quantity: 2-3 sets.
Exercise 7: Small Circles with Feet
- p.: as in Exercise 5.
Raise your left leg up. Draw 5 small circles in the air, first clockwise, then counterclockwise. Buttocks and abs are tense, back is straight. Begin the circle on the inhale,end it on the exhale.
Quantity: 1-2 sets.
Exercise 8: Pushing the Pelvis
- p.: lie on your back, arms along the body, heels on the floor, as close as possible to the buttocks.
On the exhale, push your heels off the floor, push the hips up as high as possible, straining your buttocks, then on the inhale lower your buttocks without touching the floor! To complicate it you can alternately perform 8-10 repetitions on one leg.
Quantity: 2-3 sets of 12-15 repetitions.
Exercise 9: Shoot the Duck
- p. .: stand straight, the right foot is the supporting one, the left one is stretched forward.
On the inhale, bend your supporting leg at the knee and pull the palms to the toes of the outstretched leg, exhale and come back to s.p.
Quantity: 2 sets of 8-10 repetitions for each leg.
Exercise 10: Backwards Strap
- p.: lie on your back, rest on your heels and palms face is up.
Pull yourself in a straight line from the feet to the top, straining the muscles of the abdomen and buttocks, lower back does not sag. Hold the static muscle strain.
Exercise 11: Lifting the Hips
- p.: lie on your stomach, forehead on your hands, pelvis pressed firmly against the floor with your legs bent at the knees at an angle of 90 degrees, thighs and buttocks tight.
On the exhale, raise your hips as high as possible above the floor, lower them on the inhale, not relaxing your buttocks.
Quantity: 2-3 sets of 15-20 repetitions.
Exercise 12: “Walking” on the buttocks
- p.: sit on the floor, legs extended, back straight.
Squeeze your buttocks, “step” forward with each buttock in turn, 2-3 meters ahead and 2-3 meters back.
Quantity: 2-3 sets, breathing rate is arbitrary.
Dedicate only 2-3 days a week to exercises for buttocks and your butt will always be in the spotlight!