Want to butt became firm and taut? Do these exercises 3-4 times a week and in 4 weeks to see the first results.
1. Mahi lying
Load: glutes, obliques.
A. Lie on your right side, right elbow under shoulder, knees bent, as shown in the photo. Bent left arm behind his head. Pull your left leg to your chest, the left elbow bend to the knee.
B. Bring your left leg straight back, the pull on the toe and the maximum strain of the gluteal muscles. Do 15 repetitions, then change leg.
2. Mahi ago
Load: buttocks, rear thighs, abs.
Get on all fours, then lower your elbows to the floor. Follow position: elbows are directly under shoulders, knees under hips. Bend the knee of the left leg and squeeze a small rolled roller towel. Press your feet and toes lift from the floor both knees. Tighten to a breast the left leg, and then take her back – the heel is pointing up, the knee bent, as pictured. Hold this position for 2 seconds, lower your leg – the knees touch the floor. Do 10 reps, and then 20 short swings bent leg up, the heel pointing to the ceiling. Repeat with the other leg.
Load: thighs, calves, shoulders
Stand behind a stable chair, feet about shoulder-width apart, toes aimed out to the sides. The left hand put on the chair, raise your right hand up. Tear off the heels from the floor, stand on tiptoe, his knees bend at an angle a right angle (if angle is not obtained, bend your legs as you can – make sure that knees do not go beyond socks). Straighten your legs, do 10 reps without dropping your heels. Switch hands and repeat.
Load: hips, buttocks
A. stand with your feet slightly wider than shoulders, toes aimed out to the sides, hands on hips, back straight. Slowly bend your knees.
B. Bend over, rest your hands on the floor, right foot put in front of you and stretch forward. Return to starting position, back straight, knees bent. Perform 10-15 approaches, change leg and repeat.
5. Mahi standing
The load on thethighs, buttocks, back.
Stand behind a steady chair. Lean forward, arms crossed, put on the chair, put his head in his hands. Back straight, both legs slightly bent at the knees. Bent at a right angle, raise left leg up as shown in the photo, then with a sharp push right. Again, Flex the foot and lower to the floor. Do 10-15 approaches, switch legs, repeat.
6. The hero pose
The load on thethighs, buttocks, arms, shoulders, spine
A. starting position – feet shoulder width apart, hands pressed to the sides, palms inward. Make right leg step forward and bend your knee at an angle of 90 degrees. Left leg slide back, knee directly below the hip.
B. Straighten the knee of the supporting right leg, left leg pull back. Straight arm pull front of him, palms turned inwards. Hold this position for 3 seconds. To hold the pose will be easier if you imagine that you are pulling your arms forward and leg back. Do 10-15 approaches, and repeat with the other leg.
A pleasant bonus! Three tricks for every day
1. When walking on the street, try to strain muscles of the buttocks and the back side of the thigh.
2. When you stand, with force squeeze your buttocks, count to 20, relax. Repeat at every possible opportunity.
3. Climbing the stairs, try a heel with a force push off from each step, straining the muscles of the legs and buttocks.
Photo: archive TO.