5 ways to pump up the buttocks

Due to the sedentary lifestyle of modern life, as well as unhealthy, improper and irregular nutrition, the human body and muscles suffer. Buttocks, one of the most attractive and, unfortunately, the most sedentary parts of the human body. Fortunately, this problem has a solution.

This set of simple exercises is suitable for the representatives of the beautiful half of the population, and for the strong. Exercises should be performed diligently and at the same time make sure that the buttocks are tensed, not the legs. If the legs are not prepared, then you should, from the beginning, start training the muscles of the legs.

The most effective exercise for the buttocks is the squat. Put your feet together, inhale and squat as you exhale. Do exercises in a rhythm in which it is easy to breathe. Listen to your body. Spreading your feet shoulder-width apart, you will increase the load on the hips. Repeat the exercises 10 times daily.

The essence of the following exercise is to pump up the muscles of the thighs and hamstrings. If possible, use a simulator, with which this exercise is easier to perform. It is necessary to lie on your stomach, straighten your back, stretch your arms forward, if possible, grab a stand or keep your hands overhang and pull your legs up. Raise your legs as you exhale.

A variety of lunges will also strengthen your buttocks. To increase the load, use dumbbells. Keep your back straight. Watch your breath.

The fourth exercise is leg swings, with and without resistance. To perform an exercise with resistance, you need to use a belt or something else to bandage your feet and secure them at the ankles. While holding a vertical position, try to swing your leg. Swing the leg without resistance, it is necessary to perform with a flat back, moving the leg as far back as possible. Don't forget about breathing.

And the last, quite effective way - walking and walking. It is better to start with the lowest speed. The main thing is to monitor breathing and body coordination, it is also important to pay attention to the work of the feet. The foot should work smoothly, rolling from heel to toe.

Recommendation: In no case, do not make sudden movements. With sudden movements, you tear the delicate fibers, which will answer you with pain the next day.