The beautiful tightened body never gets out of fashion. And if to lose extra kilos, the problem with which many cope, then to eliminate visible defects of the body after weight loss, not all manage. It is possible to tighten and increase buttocks, performing the complex of special exercises.
It is required to you
- - rubber ball;
- - dumbbells.
Instruction
1. Squats – the most effective and simple exercise which will help to increase buttocks. It is possible to carry out them differently. For example, it is possible to do not really deep squats without weighting. In this case the main loading will fall on internal muscles of the hip. As the purpose is to increase buttocks, squats carry out deep, using additional stock (dumbbells, the disk). Pick up dumbbells weighing 1.5-2 kg. Execute 15-20 squats in two approaches. Pay attention: at squat of the heel shouldn't come off the floor.
2. Walking on the wall – one more exercise which will help to increase buttocks in house conditions. For its performance lay down on the back. Bend legs at right angle and rest them against the wall. Execute 2-3 steps up, further down. The complexity of this exercise is that buttocks can't be torn off from the floor surface. There will be enough 5-7 minutes walk on the wall as much as possible to involve necessary muscles.
3. For performance of the following exercise sit down on the chair. Between knees clamp the rubber ball. After that, as much as possible straining muscles of hips and buttocks, squeeze it. Record this situation within 5-7 seconds. Relax on the exhalation. Repeat exercise of 15-18 times.
4. Sit down on the floor. Hands arrange behind the case of the body, having executed them the emphasis. Raise buttocks from the floor and begin to move forward on 3-5 steps. Further return back on the same quantity of steps. Repeat exercise within 3-5 minutes, without falling by the floor. Thus, you not only will increase the volume of buttocks, but also strengthen muscles of hips.
5. Get up on all fours. Extend the right leg back and execute it 10-15 upward swings. Return to initial situation. Perform this exercise on the left leg. Pay attention: the case of the body has to be always parallel to the floor surface, the head looks up.
6. Kneel, having executed the emphasis elbows about the floor. Straighten the back, without caving in. Execute serially leg swings up, straightening the knee. Exercise should be done within 5-7 minutes. Thus, you effectively tighten gluteuses and strengthen legs.
7. This exercise increases shapes of buttocks, promoting increase in the tone. Lay down on the back. Part hands on the parties, having arranged their palms down. Bend legs in knees. Gradually raise hips, trying at the same time that hands, forearms, shoulders and the head remained pressed to the floor surface. Strain gluteuses, having a little bent the lower back. Record this situation within 5-10 seconds. Repeat exercise 10-12 times in 2 approaches.