Exercises for the elasticity of the buttocks will help you at any age to be the owner of very mouth-watering, elastic forms. In order to achieve this, you need very little - 3-4 times a week to perform a complex of simple exercises. It is recommended to perform 2-3 approaches for 15-20 repetitions.
- The best exercise for tightening the buttocks is squats. Just not the ones you were taught in school. In order to create beautiful buttocks, you have to squat in a special way. Stand up straight, feet shoulder-width apart, hands along the body. Crouch, not kneeling on the toes of the legs, pulling the buttocks back, as if you want to sit on a chair. For balance, throw your hands forward. To make the exercise easier to learn to do, put a chair behind you (but do not sit on it during the approaches). Later, the chair can not be used.
- A similar exercise to strengthen the buttocks - squats with a small ball in their hands. Such a light weighting will have a beneficial effect on the development of muscles, besides, you will simultaneously strengthen your hands. Later, when you will easily perform squats with the ball, do the same exercise for the buttocks with dumbbells that hold just like a ball.
- Exercise for beautiful buttocks with a fitball. Put a fitball in front of you, lean over and put your hands on it. From this position, do squats as usual.
- Beautiful thighs and buttocks this exercise will help you create in two counts. Strengthen opposite to yourself at the waist level strap or towel and crouch, maximally pulling the buttocks back and hold for the indicated support. Thus, you not only increase the load on the gluteal muscles, but also insure yourself against falling. Ideally, this exercise for round buttocks is performed near the Swedish wall.
- There is another great exercise on the buttocks for women with a fitball. Stand with your back to the wall, between the back and the wall, put the fitball. Squat, trying to keep your back flat, so that the fitball does not jump out. This exercise perfectly kneads the back.
- Exercises to raise the buttocks require some weighting. Stand up straight, put your feet on the width of your shoulders or a little bit already, take one dumbbell in your hands and keep it straight in front of you. While squatting, keep your back flat, do not bend it with the wheel.
- Exercise to strengthen the muscles of the buttocks and thighs can be performed with a bodibar or a barbell. To do this, perform the same squats, putting on the shoulders of the neck of comfortable weight: the last repetition should be given with difficulty.
- Elastic buttocks this exercise will not give you too quickly, but the inner side of the thigh will be more beautiful and beautiful with each occupation. Perform the same classic squats, but at the same time, spread your legs widely and place the feet not parallel to each other, but to the sides. This exercise is often called "squats sumo", because the pose is similar to that occupied by sumoists. Later, when such squats are given to you easily, you can pick up dumbbells and fix them on top of the hips.
- To pump the muscles of the legs, back and buttocks at the same time, do squats on one leg. The second leg is taken to the side, slightly bent at the knee. It is important to squat at the maximum amplitude.
All these exercises are very effective and strengthen not only the buttocks, but also the hips. So you can achieve just three goals: pump up the buttocks, tighten the hips and protect yourself from the likelihood of cellulite. However squats are contraindicated in a number of diseases (for example, with hemorrhoids, constipation). If you have chronic medical conditions, consult a doctor.