Firm and toned buttocks

Specially designed and tailored set of exercises will help to adjust the buttocks and give them the desired shape. So, let's start!


Rises pelvic




This exercise is useful for the buttocks and front of the thighs.




Starting position: lying on your back on the floor, legs apart at shoulder width, buttocks clenched, pelvis raised.




Lower the pelvis down, then lift to its original position. Pull the pelvis as high as possible!




Perform 4 sets of 30 times!




Lifts the pelvis with the movement of the knees




Exercise excellent tightens buttocks and lateral thighs.




Starting position

: lying on your back, legs apart, knees together, pelvis above.


Lower the pelvis down, but do not touch the floor. At the same time, spread the knees apart as wide as possible. Compression of the buttocks pull the pelvis up, simultaneously connecting the knees.




Perform 2 sets of 15 times or 4 sets of 30 times.




Climbs straight leg





Starting position: on my knees, relying on straight arms, one leg laid back, knee looks down, toes pull.


Slowly lift your leg parallel to the floor. Hold for 2-3 seconds and slowly lower to the starting position.




Run 20 times for each leg.





UPS bent legs


This exercise works out the front and back of the thigh. Lifting his leg up as slowly as possible, you will give the maximum load on problem areas.




Starting position:

kneeling, resting on forearms.


Slowly lift one arm bent 90 degrees to the leg upwards. Then, slowly(! ) lower to the starting position.




To perform

20 times for each leg.



Stretching legs


Exercise is working the muscles of the buttocks, making them resilient.





Starting position: on my knees, resting on forearms.


Lift your leg up and slowly straighten the knee joint. Slowly return to starting position.





To perform 20 times for each leg.

Source:

Women's Magazine

women's web magazine