Video: Beautiful Buttocks Made Easy
If you are not a ballerina or hairdresser, then most likely you spend the whole day sitting. This leads to the fact that the gluteal muscles, designed to keep the body upright, are inactive most of the time. This means they relax and sag. Moreover, a weak glute can overload the back. You start to slouch, gradually lower back pain appears … To avoid this, you need to do very little - exercises for the gluteal muscles are one of the easiest in fitness. Location: Location:
The gluteal muscles get their best load when you climb the stairs. Therefore, from today on, forget about what an elevator is. And leaning against the wall of the third floor in an attempt to catch your breath, console yourself with a vision of the wonderful buttocks that you will soon have. If you live in a country one-story house, and work on the ground floor, you will have to look for not only adventure, but also a good load for your fifth point.
Running on rough terrain helps very well in the formation of an elastic ass. From hill to hill for two to three months, and you will get the coveted strong buttocks. In addition, you will certainly lose weight and acquire a healthy complexion. In a noisy metropolis, the complexion will have to be created with the help of cosmetics, and everything else can be obtained after exercising on modern treadmills and elliptical trainers. The main thing is to invite a fitness instructor to set up the simulator for you. An unpleasant fact - 60% of the capabilities of the simulators are not used by visitors to gyms simply because they do not know about them.
In addition to running and walking up stairs, it is worth doing simple exercises:
Lie on your back. Bend your knees and rest your heels on the floor. The arms are straight and at a slight angle to the body. Lift your glutes so that your back, glutes, and hips are in a straight line. Do not arch your lower back. Tighten your glutes and roll your feet from heel to toe for a few seconds. If you want to increase the level of difficulty, straighten one leg so that it becomes an extension of the straight line formed by the torso and hips. Pull the sock towards you and hold this position for a few seconds. Then lower your leg to the floor. Repeat for the other leg.
Stand up straight, take 5 kg dumbbells in your hands. Put your feet shoulder-width apart, bend your knees slightly. The back should be straight, the stomach is slightly pulled in. Slowly moving the dumbbells along your hips to your knees, bend forward. Stop when you feel the tension in your glutes and hamstrings. Slowly straighten up, straightening should be due to the efforts of the gluteal muscles, not the back. Repeat 8-10 times.
Lie on your stomach on the floor. Straighten your arms and raise your body so that your body and legs are in a straight line. Straightened arms should be strictly under the shoulder joints. The whole body is tense, the stomach is pulled in. Raise your straight right leg a few centimeters from the floor, hold for a second and lower your leg. Do the same movement for the other leg. Repeat 4-6 times for each leg.
But what if, for health reasons, you can neither run nor exercise? This is not a reason to give up the opportunity to have beautiful buttocks. Do stretching exercises and the result will not be long in coming.
Sit in a chair, straighten your back and relax your shoulders. Place your right ankle on your left knee. Bring your leg to your torso and bend forward until you feel tension in the gluteus muscles. Keep your back straight. Hold this pose for a few seconds.
Lie on your back and bring your knees up to your chest, wrap your arms around your hips and roll slightly onto your shoulder blades to lift your buttocks off the floor. Keep your shoulders and neck relaxed.
Of course, doing glute stretches alone will prevent your butt from adorning lingerie catalogs. But at least you won't be ashamed to undress on the beach.
By the way, be sure to do stretching exercises after any exercises aimed at developing the gluteal muscles. Stretching can improve your strength training result by 19%.