Female buttocks - one of the parts of the female body, which attracts the views of the opposite sex. How to make this area a beautiful and resilient? Simple regular exercise will help to cope with this problem, as well as help to lose weight and lift your mood. Half an hour a day spent on a light gymnastics, pay off admiring glances of men.
Before the training necessary to ventilate the room, and an even better option would be outdoor activities. It is recommended to do the exercises in the morning for 1 hour before meals. This will give a huge energy boost for the whole day.
When selecting exercises to strengthen the muscles of the buttocks, it should be remembered that for the beauty and resilience of the body responsible gluteus maximus. Here it also should be strengthened.
1. Preparation
Please note that before classes need a little warm up the muscles. To do this, you can run in place or jump on skakalochke as a children's game.
Great exercise for the load and strengthen the muscles of the hips and buttocks are squats. Almost all of this muscle group exercises based on this simple exercise.
2. The basic squat
Feet shoulder-width apart, toes slightly turned out. Crouch as if sit in a chair. Keep thighs parallel to the floor. Carefully transfer the weight to the heel. Throw in hands on his head. Chest thrust forward and shoulders - back. Keep your back straight. When you stretch the press.
3. Football pass
Bend your hands and put on her hips. Make a basic squat. Next, get up and stretch your left foot forward and diagonally, while put a foot out as if to strike at the ball. Pull the leg back. Repeat the squat and the whole exercise with the other leg.
4. Pyatochka - nosochek
Legs spread shoulder-width apart, hands put on hips socks put out. Make a shallow squat until such time as the hip will not be parallel to the floor. Is fixed in position and lift heels. Then slowly lower them into place. This exercise strengthens the muscles of the buttocks, not only, but also the calf muscles.
5. Higher and higher
Put your feet shoulder-width apart, squat down and touch your fingertips to the floor in front of socks. Without taking your fingers off the floor, raise the hips and buttocks to send up as high as possible. If it is difficult, straighten the legs at the knees is not required. Return to the starting position. It is necessary to repeat the exercise 12 times.
6. Rocket
Starting position - feet shoulder-width apart. Take a deep squat, hands outstretched while ago. Sharply stand up, take your left hand back and the body tilted forward to until it becomes parallel to the floor. Stretch your arms forward. Stay in this position for 1 second. Next, change legs. The exercise 12 times.
7. crankshaft
Perform basic squat. Throw in hands on his head. Straighten your legs, with your left knee bent diagonally. At the same time, the right elbow to the knee forward. Return to the starting position. Repeat the exercise for 12 times.
In conjunction with gymnastic exercises desirable diet conducive to the hips and buttocks beautiful, smart appearance. During such a diet is necessary to limit calorie intake to 1500 calories a day. The basis of such a diet - the rejection of foods containing fat. It all dairy products, yogurt with fat, vegetable oils, fatty and fried meat, nuts, seeds and so on.
It is recommended that a balanced intake of lean meat, white fish. Vegetables may be consumed in any quantity. With this diet is necessary to increase products containing carbohydrates. This is the bread (preferably whole wheat), potatoes, rice, pasta from durum wheat.
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