To be the owner of charming ass, inadequate diet and visit a solarium, we still have to train hard glutes.Only in this case, the buttocks will have an attractive shape, which is especially important in swimming season.
There are some effective exercises for the buttocks.You can run them as a dead weight, and using a variety of weights.
Exercise first. Starting position: lying on his back on the floor, legs apart at shoulder width, buttocks clenched, raised pelvis.Lower the hips down, then lift to the starting position.Try to further strain the buttocks when picking up the pelvis.Perform 4 sets of 30 times.
Exercise the second. Starting position: lying on his back on the floor, legs apart, knees together, at the top of the pelvis.Lower the hips down so that they do not touch the floor.Squeeze glutes to push the pelvis up.Try as much as possible to strain the buttocks.Perform 4 sets of 30 times.
Exercise third. Starting position: standing on his knees, resting on straight arms, one leg drawn back, knee looks down over the sock.Tip: To make the exercise more effective, you can buy special weights and put them on their feet (in shoes).These weights can be done independently of the dense fabric filled with sand.First, lift the leg up, then lower to the starting position.Run 50 times, right foot and left foot 50 times.
Exercise fourth. Starting position: kneeling, resting on the forearms, one leg bent at the knee, the angle between the hip and thigh, about 90 degrees, is located near the pivot foot.First, lift the bent leg up and then lower to the starting position.Run 50 times, right foot and left foot 50 times.
Exercise fifth. Starting position: kneeling, resting on the forearms, one leg bent at the knee, the angle between the hip and thigh, about 90 degrees, is located near the pivot foot.Raise your leg up and straighten the knee.Return to the starting position.To do 50 times, right foot and left foot 50 times.
Articles Source: fitness-online.by
