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How to pump up an elastic ass? Exercise video
Elastic round buttocks are very beautiful and sexy. Someone got a round butt by nature, while others were less fortunate. But women with a flat heel should not be upset, because you can achieve excellent results at home.
Round butt – how to pump up?
Simple exercises for a round butt
You can swing your ass not only on the simulators in the gym, but also in your usual home conditions. A few simple exercises will not take you much time and effort, and the result will be amazing. It is advisable to perform classes in the morning, if this is not possible, you can practice in the evening a few hours before bedtime.
Exercise number 1. Place your hands on your belt, put your right leg one step forward, your back should be flat, your knees should be soft, and your abs should be tense.
As you inhale, bend your knees, rest your right heel on the floor and lower yourself without reaching the floor with your left knee. As you exhale, rise to the starting position and change legs.
Exercise number 2. Stand straight, legs apart shoulder-width apart, tighten your abdominal muscles, keep your back straight, shoulder blades pull together. Inhale and bend your knees to a 90-degree angle, while pulling your pelvis back. As you exhale, return to the starting position. Repeat the exercise 10-15 times.
Excellent results are obtained by daily walking on the buttocks for 5-10 minutes
Exercise number 3. Lie on your back, put your hands along the body, put your heels on the floor and push them tightly to the buttocks. As you exhale, push off the floor with your heels and push your pelvis as high as possible. Tighten your buttocks and lower them as you inhale, while not touching the floor with your hands. Do it 10 times.
Exercise number 4. Get on all fours, while inhaling, stretch one leg back and touch the floor with your toe. As you exhale, lift your leg and draw a circle in the air, then return to the starting position. Repeat the exercise with the other leg. In total, you need to do 10-15 repetitions.
The butt will be more elastic if you use a stationary bike several times a week.
Exercise number 5. Lie on your stomach, put your forehead on your palms, press your pelvis firmly to the floor, bend your knees at right angles, strain your gluteal muscles and hips as much as possible. As you exhale, raise your hips high, you lower, without releasing the tension in the buttocks. Do the exercise 10 times.
Invisible exercises for elastic butt
If there is absolutely no time to engage in strengthening the buttocks, you can do simple and very effective exercises that others will not notice.
You can practice them while waiting for public transport, during your lunch break, or doing chores around the house.
Exercise number 1. Standing, strongly tighten the muscles of the thighs and buttocks, hold your breath for 5-10 seconds. Then exhale and relax your muscles. Repeat several times.
Exercise number 2. Sitting at the table, you can do the following subtle technique. Spread your legs slightly and rest your hands on the table, lift your pelvis a few millimeters from the chair and hold it for 3-5 seconds, then lower yourself. Repeat the exercise 7-10 times.
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