Tight Ass Workouts!
You can also do these exercises at home. But remember: before and after every workout be sure to do a warm-up! In the first case, you warm up the muscles, in the second, you release tension from them.
Squat
Stand up straight. Feet shoulder width apart. The arms are stretched out in front of you.
We breathe in and as you exhale, slowly squat, keeping your back straight and slightly bending in the lower back. We don’t take our feet off the floor! We slowly return to the starting position.
10-15 approaches each.
Makhi feet
We stand up straight, leaning on the back of a chair. The heels are out.
We take a breath and slowly move our leg back as much as we can, while straining the buttocks. The foot is spread with a toe. We hold the leg in this position for 10 seconds. We exhale, return the leg to its original position.
10 sets for each leg.
“Break”
We lie down on our stomach. We cross our arms in front of us. Put the chin on top. Legs together and bent at the knees at an angle of 90 degrees.
Exhale. We tighten the buttocks, stomach and legs. Raise your knees slightly off the floor. Slowly lower your knees to the starting position.
5-10 approaches each.