October
27
23:00
Weight Loss // Ways to lose weight

Exercises for perfect buttocks


buttocks and thighs are considered one of the most problematic areas, excess fat on them, poisoning the lives of many women.This complex exercise will allow you a few months of regular exercise to bring their thighs and buttocks in excellent condition.For best results, we recommend to do the exercises every day.And after months of constant training you will notice a significant improvement.

Polumostik

Starting position - hands close to the body lying on the floor, his hands tightly pressed against the thighs.Knees lift up, and the next, to the foot were pressed to the floor, then lift the hips up, leaning on his head and feet.Hands on hips are closed.How can more strained gluteal muscle, then put the hip on the floor and pull the legs.Repeat 10-15 times.This exercise is very well developed muscles of the buttocks.

When you have fully mastered this exercise, you can complicate it.Starting position - lying on the floor with your legs are on the back of the chair, his hands are locked at the hips or

waist, palms down.Raise the hips, the maximum straining buttocks resting on his head and heels, her hands holding tightly to the floor.Hold for 10 seconds in this position, then return to starting position.Do exercise 10-15 times.

Throwing feet

Starting position - lying on his right side, the same hand at the elbow is bent at a right angle, palm looks down, and the left hand is directed to the floor around the waist.With voltage Rise hips off the floor with the support arms.It is important to make sure that the legs and chest are on the same line.After come back to the starting position.Doing exercise 10-12 times, move to the left side and repeat with the other storony.Dannoe exercise greatly helps to lose weight in the problem area.

Locust

Starting position - lying on his stomach, arms are directed along the body, head raised up, and his chin looks at the floor.Lifted up his hands, but make sure that your elbows are straight, fingers together into a fist, his right leg without bending the knee, also rises.When lifting to inhale.Once dropped his hands and foot down and exhale.Do the same thing, but on the other foot.Do not forget that the chin rests on the floor.Realized eight-ten sets on each leg.Doing this exercise have enough time, try to raise the two legs together.This exercise supports toned glutes and back muscles.

Exercise relying on hand

Starting position - sitting on the floor, legs reduced, back is expanded, the head straight.Sharply turn around to the left and rely on the floor with his hands, slightly bent at the elbow, and with it has done scissors kicks, sending them up.Borrow starting position.The same only on the right side.This exercise repeat six to ten times on both sides.First, such an exercise can be difficult for beginners, so do it slowly.It will help you to make a firm buttocks and thighs.

Wag feet

initial position - you are standing near the chair.Get up to his left side, and his left hand rests of the chair back, so it's easier to perform this exercise.Makhno with effort right foot back forward, then left, then put his foot on the toe to the tip of the chair.Try to perform kicks most widely and boldly.After repeating ten times, the transition to exercise on the other foot.This exercise helps to effectively get rid of excess fat on the thighs.

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