Taut booty to the holiday season.
In our time, when the lush female figure pushed irrevocably out of fashion anorexicas shape, or rather the lack thereof, the question of how to achieve the perfect Brazilian priests have acquired a special urgency.
It has long been proven that the flaws are not fatal – with a bit of perseverance almost any “flaw” can be turned into dignity. Unfortunately, many of the exercises for firming the buttocks often cause pain in the knee joints: lunges, squats with dumbbells, or squats on one leg are excessive strain on the unaccustomed knees, making the exercise not only be a painful process, but also partly lose their effectiveness.
That is why we have selected the best exercises for a perfect ass, minimally involving the knees.
This exercise trains the gluteus Maximus muscle: it creates a form and gives the butt firmness.
Execution: get on all fours and slowly pull the leg up until the thigh will not be parallel to the floor. Hold position 2-3 seconds. Do 2 sets of 30 times on each leg.
Option: instead of the outstretched leg hold down right angle between the femur and tibia. If you feel progress, try to increase the load with weights.
Scissors Vice versa
The run: shear – familiar exercise for the press, but in this case it is performed Vice versa, i.e. with the source position on the back. 2 sets of 30 times increase of the volume of the buttocks.
Raise the pelvis
Execution: lie on your back, hands parallel to the body and legs bent at the knees. Slowly raise your pelvis, hold for a few seconds at the highest point, then slowly lower to the starting position.
In this exercise, you not only train the big and middle gluteal muscles, but also strengthen the muscles of the arms.
Execution: lie on your right side, bend your arms and legs. Take a left hand a dumbbell, and a weighting for the left foot. Slowly raise up both hand and foot, as if revealing hold a flexed position, and then lower to the starting position. Do 2 sets of 30 times on each side.
The bar has been, is and will be the best exercise for everything, including the buttocks. The best part is that it does not require more than two minutes, and it can do practically everywhere.
Execution: hold the body parallel to the floor, resting on your elbows for one minute. Safely increase the time when you feel that one minute was given too easy.
Regularity and persistence – try to devote time to training at least three times a week, and trust that the result will stun you. And most importantly – no knee pain!