Immediately arrange all the points above the "and": thin, flat buttocks are no better, and not more attractive than a complete priest. Neither one nor the other will not attract the views of men (and we in most cases just for the sake of looks and practice), so that excuses like "I'm already so thin where to train" will not pass. For motivation , put on a swimsuit and admit honestly to your reflection that you have not dedicated an effective exercise for the buttocks for a minute.
How to properly pump the buttocks?
If you think that endless races on the treadmill and only, will make your buttocks elastic, you are slightly mistaken. Excessive cardio is not an effective exercise for tightening the buttocks, but on the contrary, it destroys muscle tissue.
Cardiovascular needs are, in general, for those of the fair sex who suffer from an excess of body fat. If you are on the contrary, like a perch, you better devote yourself entirely to strength training.
What type of training is suitable for the buttocks?
So, we sorted out the distribution of cardio and strength training, now we list some very effective exercises for the buttocks:
- attacks;
- squats;
- deadlift;
- pelvic lifts with a barbell;
- running (in moderation).
Of course, to acquire elastic forms it is also important to think about your diet. As we said, if you have excess weight on the buttocks - you need to perform cardio to drive away fat. But at the same time, we must not forget to improve our nutrition - no simple carbohydrates, saturated fats and night feasts. To grow the muscles of the buttocks (if you have a naturally flat pop), you need to consume more protein, and, low-fat.
Exercises
And now to the most important thing: we will begin the execution of the most effective set of exercises for the buttocks.
- We sit on the heels of the pelvis, stretch out, take a deep breath and exhale.
- We get on all fours, pull the left leg back. Gently lift it up and lower it to the floor.
- Alternately through the top point we move the leg from the left to the right.
- The knee is lowered to the floor, we extend the leg behind the toe upwards.
- Pull out the leg and fix it for a few seconds.
- We lower the knee to the floor, the pelvis on the heels, and the stomach to the knees - relax.
- With a rounded back, we return to all fours, level the back, repeat exercises 2 - 6 on the second leg.
- We move to the supine position on the back, knees bent, hands along the trunk. With inhalation, raise the pelvis up, let it out in the exhalation. Knees reduce to the center.
- The left foot on the floor, the right leg. We continue to lift the pelvis up. We perform 5 times on each leg. With inhalation we rise upward, with an exhalation we fall to the floor.
- The right leg extends upwards towards the ceiling, along with the pelvis rises. Pull the leg up, as much as possible, tilt it to the head and fix the position for a few seconds. We lower the leg and repeat to the other side.
- The right leg is thrown on the left thigh, we continue to lift the pelvis up. Tear off the pelvis, fix the position. They went down and changed their legs.
- Grouped - relax the muscles.
- We stretch our legs, we lie down on our belly, hands along the trunk. The left leg is lifted upward, fixing the position for 15 - 20 seconds. We lower the leg, raise and hold the right leg. The hip is scrolled inwards.
- We push our hands away from the floor, we pass into the pose of the child - we rest.
- Gently rounded back up to the top. Breathe - hands up, exhale - we lower hands down.
Each of these effective exercises for elastic buttocks is performed 8-10 times at first, and gradually, improving, we reach 20 repetitions.
In order to achieve the desired effect as quickly as possible, exercises for the buttocks need to be combined with a general load on the muscles of the lower body.