Video butt exercises designed for firming muscles and reducing excess volumes. They will help shape this problem area. However, if you dream of flat by nature "rear" to make convex, after a few weeks of regular training will have to go to classes with weights.
These video exercises are designed for beginners, for classes will require only fitness Mat and comfortable clothing. Beginners can use this video complex for the buttocks for 1-2 months, the load can be increased by combining the movements in a cycle one after another, and performing without pauses 3-4 such cycles.
Stand up straight, feet shoulder width apart, press tightened, body slightly tilted forward. Perform a squat until thighs parallel with the floor, consciously shifting the body weight on the heels. Straighten, but not straighten your knees completely. Repeat the exercise 20 times. Move slowly, squatting and straightening on 3-4 accounts.
2. Retracting the legs back
Straight from the rack, follow the diversion back hip. Reduce the buttock muscle so that the body remains straight, and the withdrawal was due exclusively to the tension of the buttocks. At the top of the lead, hold for a few seconds. Perform 10 times with each leg. Remember not dramatically "throw" the leg, the withdrawal should be slow, controlled.
3. Half-bridge with support on the forearms
Sit on the floor, take the emphasis on the forearms and heels. Slip of the foot a little forward so that the angle at the knees was stupid. Slowly lift the buttocks, lifting them off the floor, bring the body to a position parallel to the floor, and return back. If this option seems too difficult, you can work from the original position "lying on your back."
4. Leg lifts forward from the half-bridge
Go out into the half-bridge with support on the shoulders, spread your hands to the sides, fix the buttocks in the upper position. Alternately, tear off the legs from the floor, unbending them in the knees and bringing up as much as it is That's possible. Try to keep the pelvis in a plane parallel to the floor. Perform 10 repetitions on each leg.
5. Stretching the muscles of the buttocks
Lie down on the floor, bend the right leg in the knee, place the left on top, turning the left knee to the side. Clasp the Shin of the right leg with your hands, pull both legs to the stomach, feeling the stretching of the muscles of the legs and buttocks. Repeat with the other foot. Stretch for 20-30 seconds on each leg.
You can Increase the load by increasing the number of repetitions. However, if you can do more than 30 repetitions of the movement, it makes sense to change the set of exercises or add weights to progress is not stopped.
Perform buttock exercises three times a week, alternating training days with rest days. To get a full workout, complete these movements exercises on press and push-UPS for hands and chest.
For maximum fat burning, do additional cardio exercises – ideal for buttocks walking on a stepper, Latin American dances and Zumba, or walking up a hill.
Fitness trainer Elena Selivanova – for http://www.AzbukaDiet.ru/