basic exercises for strengthening the buttocks - are squatting.To do this, you need to stand up straight, with your feet shoulder width apart and secure hands behind head, sit down, keeping your heels on the floor.Too low crouch is not necessary.Do not forget to save your posture.It is possible for the best effect a little more difficult exercise.To do this, take a dumbbell in your hands, placing them on the sides and squ
following exercises are lunges.To do this, become smooth, squared his shoulders, put his hands on the belt or along the body with dumbbells.Left or right leg should be set so that it was bent at the knee at a right angle, ie 90 degrees.The second leg should be back so that almost touched the floor.When you need to go back to the starting position and continue the exercise with the other leg.
Next, you need to lie on the floor and knees bent, straighten your arms along the body.And should touch the floor, only the hands, shoulder blades, head and feet.Several times in a position to raise and lower back, without touching, sex buttocks.
Another good exercise is to the maximum quickly help strengthen the thighs and buttocks.Need to get up on his knees and elbows bent at right angles.Then lift one leg up, not bending the knee, make sure that the hip was positioned parallel to the floor.Returning to the starting position without touching, sex knee, lifting his feet to continue the exercise.Then change legs places, and continue to exercise.
kicks will help strengthen the muscles of the hips.To do this, stand in front of a chair, put your feet together, put your hands on the back of a nearby chair.Raise your right leg to the right and lower, repeating several times such swings.The same exercise is done only with the left foot, waving her left.
Well, if you started to strengthen the buttocks and thighs, the calves, respectively, too, do not leave unattended.Strengthen they need this way: stand in front of a chair, or just keeping your hands, so as not to fall, rise on your toes, then lower your heels.This exercise is performed several times a day.
Tip 2: How to remove the weight from the buttocks
has a beautiful figure of the dream of many girls.Most frustrating usually brings extra volume to the buttocks .Reset it will follow some of the recommendations and the implementation of a series of exercises.
- hoop, bike.
Lose weight .In women, it often collects in the bottom of the body.Extra weight and carry with them the weight of with buttocks.It is better to seek advice from a dietitian, and not to listen to dubious advertising miracle drugs and diets that may have damage to your health.
Do not use the elevator, go up and down stairs.This walking trains the muscles of the buttocks by removing excess weight .Is the process of normalizing blood and lymph circulation.
arrange a daily walks lasting about an hour.If this is not possible, get out of the vehicle before a few stops, walk around a bit, it is desirable for the park.Walking tempo has to be fast enough.
Twist hoop in his spare time.This exercise is a beneficial impact not only on the buttocks , but also on the entire lower body.Moreover, it is the best, if you can not devote time to daily more severe physical stress.
Most squat, keeping the heels on the floor.Thus ups need not be deep.The main thing is to maintain the correct posture.This unchallenging exercises performed at a convenient time during the day, perfectly removes extra weight to the buttocks and tones the muscles of the body.
ride a bike outdoors.Can you work out on a stationary bike in the gym.Cycle load will save you from unnecessary centimeters buttocks .
Exercise regularly.You'll get the real effect of exercise, if you configure not only on achieving results, but also on subsequent continued exercise for the normal functioning of your body.At the same time, always observe the diet and exercise.
- How to remove fat from the buttocks
to your leg muscles were involved as often as possible, you need as much as possible to go on foot.
- how to remove fat from the legs and buttocks