Instruction
1
Move as much as possible. Walk fast and vigorously, straining the muscles of the buttocks. Ignore the Elevator, walk the stairs will strengthen and lift your buttocks.To strengthen the gluteal muscles are very useful dancing (especially Latin American), skiing, rollerblading, skating, jumping rope. An active lifestyle has a positive effect on health, mood and appearance, including the shape of the buttocks.
2
Perform simple exercises that will stimulate the gluteal muscles. Do three sets of eight times, gradually increasing the number of repetitions to twenty.Stand up straight with outstretched arms, shoulders pull back, your feet shoulder width apart. Very slowly bend your legs like you're about to sit down on the chair. Do not lower buttocks below the knee.Lying on his stomach, hands under chin, left foot move to the side. Slowly and with tension raise and lower the left leg. Repeat the same with the right foot.Lying on your back, bend feet in knees, heels and rest on the floor and keep your arms stretched along the body. Lifting your pelvis, straighten your legs alternately.Lying on your back, fold your arms to your hips. Bend your knees without lifting from the floor stop relying on the head and feet, lift the hips. Hold this position for a few seconds, then lower your hips and straighten your legs.Get on all fours, resting on your forearms and knees. Make Mahi back bent in knees legs.
Do leg swings in the standing position – both backwards and sideways. For convenience, stick to the back of the chair. This is a simple exercise lifts your buttocks, makes them toned and elastic. Standing, feet together, hands hold the waist. Perform forward lunges each leg alternately. Start with five repetitions, gradually increase to ten.Sitting on the floor, keep feet together and keep your arms in front of chest. Stay out of the buttocks, as if marching. Do at least a hundred such steps, go forward or backward.
Do leg swings in the standing position – both backwards and sideways. For convenience, stick to the back of the chair. This is a simple exercise lifts your buttocks, makes them toned and elastic. Standing, feet together, hands hold the waist. Perform forward lunges each leg alternately. Start with five repetitions, gradually increase to ten.Sitting on the floor, keep feet together and keep your arms in front of chest. Stay out of the buttocks, as if marching. Do at least a hundred such steps, go forward or backward.
3
Do "invisible" exercises for buttocks. In a spare minute, contract and relax the muscles, it can be done anywhere and anytime. At home, at work, even in public transport – this kind of exercises helps to strengthen the gluteal muscles.