Effective exercises for buttocks at home

What do men first look at when meeting a girl? Of course, to the eyes! But not only. A beautiful fit figure with athletic hips and buttocks can not help but attract the eye. Therefore, if you want to be in the center of attention and compliments, you should make friends with the sport. It is not necessary to buy a subscription to the fitness center, you can perform exercises for the buttocks at home and achieve very good results in a short time.

What to do

If you have firmly decided to become the owner of a pumped-up elastic priests, take this case seriously. Do not expect immediate results, you need to tune in to work and begin to act. To achieve this goal, we select exercises to strengthen the muscles of the buttocks, make adjustments to nutrition and use various cosmetic procedures. Such an integrated approach simply does not leave a chance for a flat flabby pope, and soon we will admire an elastic convex fifth point.

Home exercises for buttocks

In order to cope with the task, you can perform various exercises. The most effective of them - attacks with a barbell or dumbbells. If the inventory is missing, you can take two bottles of water for burdening.

Starting position: feet to put on the width of the shoulders. We take a wide step forward and crouch on one leg; The thigh must be parallel to the floor. Then we push our foot off the floor and come back. Similarly, we lunge the other leg. We do 12 repetitions with each leg, approximately 3-4 approaches.

Good exercises for the buttocks at home, which also involve the muscles of the hips - squats. Instead of bottles, you can put on a backpack with books. We crouch, without lifting the heels from the floor, to the position of the hips parallel to the floor. It is enough to make 4 sets of 15 repetitions.

There are other exercises for the buttocks at home. For example, flops kicked back. It is better to purchase special weighting on your feet for better effect. The mahi can also be performed standing on all fours, alternately lifting his legs.

Effectively, and such an exercise: lie on your back on the rug, your legs are bent; With a sharp movement, raise the pelvis upward, maximally straining the buttocks; At the top, stay for a few seconds; Slowly sink.

Additional procedures

However, to obtain a beautiful priests, it is not enough to perform only strength exercises for the buttocks at home. It is necessary to connect aerobics to reduce the fatty layer and cellulite. You can ride a bike outdoors or on an exercise bike; Normal walking at a fast pace or running; Climbing stairs or practicing on an elliptical trainer will make you say goodbye to uneven skin. To maintain the tone of the skin, massage and various wraps with a warming or cooling effect are performed. To the buttocks are rounded due to muscle mass, revise the diet. Remove sweets and bread from the diet, add more protein and vegetables. Drink more water and do not hesitate for a second! Systematic training and a positive attitude will allow you to become the owner of your dreams in a short time.