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Exercises for the legs and buttocks. Video
Too wide hips and thick legs can distort the proportions of a beautiful figure. But the beautiful rounded buttocks look very attractive, they form a graceful silhouette and give their owner femininity. If your buttocks do not differ in elasticity and the required volume, correct them with the help of special exercises.
Exercises for legs and buttocks
Specificity of the shape: how to increase and strengthen the buttocks
Slender girls sometimes complain of too flat buttocks. Regular workouts will help you create a beautiful silhouette. When composing a complex, select exercises to work out all zones – the sub-gluteal region, gluteus maximus, and thigh muscles. As a result, the back of the figure acquires a pleasant roundness, the buttocks become elastic, and the signs of cellulite disappear.
Exercises for the buttocks are good for your back and abs. As a bonus, you get perfect posture and a flat stomach
The optimal training regimen is 4 times a week. Do 3 sets for each exercise, breaks between sets should not exceed 60 seconds. Exercise at a slow pace to increase muscle volume. You need to start the complex with a small warm-up, and end with a ten-minute stretch.
Taking shape: mini home complex
For classes you will need:
- expander with 2 cuffs
- medicine ball
- gymnastic bench
Warm up before class. Dance to cheerful music for a few minutes, perform body rotations, bends and turns at a fast pace.
Start by working out the gluteus muscles. Put on the cuffs of the expander on the ankles, stand facing the wall, rest your palms on it with your hands bent at the elbow. Keep your feet together. Transfer the weight to the left leg, lift the right leg off the floor and slowly bend at the knee, pulling it back. The elastic band of the expander will create the necessary muscle tension. Hold for 10 seconds, then return to starting position. Repeat the exercise and then change your leg.
If you don’t have an expander, replace it with a rubber band or do your own weight exercise.
Lying facedown on a gymnastic bench with an ankle band, keep your hips in weight. Holding your hands on the edge of the bench, spread your legs, keeping them straight. Then bring your hips together again. Repeat the exercise 10-15 times.
Work the abductor muscles in your thigh, which are responsible for the firmness of your buttocks. Take a medicine ball, stand with your legs wide apart. Hold the ball against your chest with both hands, with your elbows wide apart. Lunge to the right while maintaining torso position. Then tilt 45 degrees and rotate your torso to the right, lifting your right elbow up. Return to the starting position and repeat the turn to the other side. Do the exercise not too quickly, transferring weight to one or the other leg.
Pick up the ball, stand up straight. Raise your straight arms with the ball up, while pulling your right leg back. Stretch your toe, feeling tension in your buttocks and lower back. Hold for 10 seconds and then return to the starting position. Repeat the exercise 10-15 times with each leg.
Strengthen the gluteus maximus muscle. Lying on the floor, squeeze the ball between your shins, keep your legs straight, stretch your arms along the body. Raise your legs up at an angle of 90 degrees, pull the toes towards you. Hold this position for 10 seconds, then slowly lower your legs. Repeat the exercise 10 times.
Also fun to read: Mayo Clinic Diet