The ideal figure is the dream of many female representatives. But with whatever symmetry the nature endowed the woman, is where to aspire. Regular trainings by sport not only strengthen health, but also help to keep the body in the tone constantly. If you the lover of the fitting dresses, skirts, trousers and open bathing suits, then you need to have the tightened buttocks. To pump up buttocks, it isn't obligatory for girl to visit the gym, there is enough in house conditions to perform the complex of simple exercises.
It is required to you
- Gymnastic rug
- Dumbbells
Instruction
1. It is good to strengthen muscles of buttocks the following exercise will help. For occupation spread the rug for gymnastics on the floor. Lay down on the back, having parted hands in the parties, having pressed palms to the floor. Bend legs in knees under such corner that all foot concerned the floor surface. Then begin to lift the case, without tearing off the upper back and feet from the floor. Be late in such provision of 15-20 seconds, then receive the home position. At the correct performance of exercise your body has to form the rectangular triangle, and the basic of tension is tested by muscles of calves and buttocks.
2. Squats with cargo on shoulders are rather effective for creation of the beautiful shape of buttocks. In the gym this exercise is performed with the post, and in house conditions it is better to use dumbbells (3 - 3.5 kg everyone). Pick up dumbbells, raise hands to shoulder height or cross behind the head. Begin to squat. Your movements shouldn't be abrupt. For the first time 10-15 squats (depends on your physical training) there are enough, subsequently add with each occupation several squats to total number.
3. Leg swings will also help to strengthen the gluteus. Kneel, leaning on straight arms. Raise the left leg so that it continued the line of your back, then make several short swings, at the same time pull the foot sock up. Repeat the same with the right leg. It is possible to make swings not only up, but also in the parties – besides strengthening of buttocks promotes the extension training.
4. Exercise "walking on buttocks" perfectly trains this group of muscles. Sitting on the floor, begin to move ahead on buttocks, then back. Regularly performing this exercise, you not only will train the gluteus, but also will force to work lumbar area.
5. It is possible to train muscles of buttocks even behind the workplace. Sitting on the chair, tear off the heel from the floor, having risen by the sock, then return foot to the home position. Exercise will help to support buttocks in the tone and to unweight tension of gastrocnemius muscles.