It will be very soon warm, and you will begin to gather on vacation. However, unlike the purchase of a beautiful swimsuit, time to prepare your body to the summer season will need much more, and it should be started now. We picked up for you the 5 most effective exercises for the buttocks that you can easily perform at home without much effort. All you need is an hour of free time a day and a little perseverance.
Complex of the most effective exercises
Photo: pixabay.com/ru.
Exercise "Superman"
Ideal for the study of the berry zone and the case, and this is important to maintain the health of the back.
Which muscles are working on:
Bottom of the back, buttocks and the inner surface of the hips.
Going to the stomach, draw your hands forward, connect the feet. Keep the neck and spine in a neutral position.
We strain the muscles of the press, inhale and raise your hands up as high as you can. At the time of execution, strain the muscles of the seconds of a second for two.
Returning to its original position.
We make three approaches for 15 seconds.
To obtain the result, persistence must also be constantly
Photo: pixabay.com/ru.
Exercise "Battering bridge"
Another effective exercise aimed at working out muscles. It is not necessary to add weight at all, it can be perfectly performed without additional devices.
Which muscles are working on:
Buttocks, rear surface hips, caviar
Going to the floor, bend the knees at an angle of 90 degrees. Legs stand on the ground tightly, drawing along the body.
Inhale, rest in the heels in the floor, lifting the thighs up, strain the jagged muscles. The top of the back and shoulders are pressed to the floor.
Loading for a few seconds in this position.
Make 2-3 approaches for 15 seconds.
Exercises with a raising knee
Helps to develop a sense of equilibrium and improve coordination. Very popular among the stars, as it helps to work fine buttocks and legs, it is found almost on any fitness classes.
You will need: bench to take steps
Which muscles are working on:
Buttocks, rear surface of the hips, four-tailed muscles.
I get up before the bench, we step on her right foot, repel from the earth with the left foot and raise the knee up.
Lower the left leg down, we return to the starting position.
We perform 10-16 times on one leg, then change your legs and make three approaches.
It is not necessary to attend the hall at all - you can cope at home
Photo: pixabay.com/ru.
Exercise "Revurans"
No, there is nothing from the ballet here. Let it seem not too elegant on the outside, it does not cancel its effectiveness.
Which muscles are working on:
Fouring, butodic.
We get up straight, put the legs on the width of the shoulders, pull your hands ahead, the hands bend in the elbows.
We take a step back to the right leg be behind the left. Bend leg in your knee. Right knee should be behind the left knee. Buttock muscles are tense.
Make focus on the left heel and return to its original position.
Make the same with the left foot. We carry out three approaches for each leg.
Exercise "Mahi bent foot"
With regular execution you will achieve the result in two weeks. The back should be smooth, and the stomach is drawn - the prerequisite for the exercise.
Which muscles are working on:
Buttocks, rear surface of the hips.
Ride on all fours, keep the spine and neck in a neutral position.
Raise the right leg up. Keep stop smooth, buttocks are strained at the same time.
We return to the starting position.
We perform three approaches for both legs.