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Exercises for the buttocks: how to improve the shape? Video
Buttocks that are flat or too loose are not very attractive. You can improve your figure with exercises that develop the gluteal and sciatic muscles, which are responsible for beautiful curves. Make a small complex and do it three times a week – after a month your silhouette will improve significantly.
Exercises for the buttocks
Beautiful buttocks: what are they?
The shape and size of the buttocks depend on natural data. However, you can improve your silhouette by removing excess fat, making muscles firm and your skin soft and smooth. The difficulty is that the gluteal muscles work very little in everyday life. By loading them, you will solve the problem of loose and flat buttocks. Improvement will come after a couple of weeks of intense training. Exercise for 20-30 minutes 3-4 times a week, preferably in the morning.
The skin in the buttocks area will be improved by daily intensive massage with firming creams. Choose highly absorbent products with citrus extracts, algae, and caffeine. Creams, gels and serums are rubbed in with intense circular motions twice a day.
Instead of body creams, you can use natural vegetable oils – almond, shea or olive. This procedure is especially good for loose and dry skin.
Move your booty: a set of exercises for the buttocks
To work on the gluteus muscles, you will need:
- low stool
- gymnastic mat
- fitball
Before exercising, you need to warm up your muscles well. Stand with one foot on a low, stable stool. Go up and down on this leg, keeping the other in weight. Keep your back straight, do not lower your head. Do not help yourself with your hands, only the muscles of the back and buttocks should work. Take a moment to rest and do the exercise with the other leg. In order not to increase, but to reduce the volume, do at least 30 repetitions at a fast pace.
Starting with one approach, gradually bring the number of sets to 3-4
Tighten the muscles in your glutes and hamstrings, which are responsible for the beautiful curves below the waist. Lying on your back, stretch your arms along your body, bend your left leg at the knee at a right angle and rest it on a stool. Straighten your right leg and lift it up. Leaning your heel on a chair, lift your body as high as possible. Do not bend your back. Do 20-25 reps for each leg.
Exercises for the large gluteus muscle will help to give the buttocks a beautiful rounded shape. Get on your knees with your forearms resting. Straighten one leg and pull it back. Raise it slowly to its maximum height and tighten your buttocks. Don’t bend your knee. Hold this position for 7-10 seconds, then slowly return to the starting position. The back should remain straight.
The complex for the buttocks not only tightens muscles, but also has a beneficial effect on women’s health by improving blood circulation in the pelvic area
Try a challenging but very effective fitball exercise. Lie on the floor with both feet on the ball. Lift your buttocks, keeping your legs straight. Then, without dropping to the floor, roll the ball towards you, bending your knees at an angle of 90 degrees. Control movement by contracting your pelvic muscles. Repeat the exercise 25-30 times at a slow pace.