The most effective exercises for losing weight and suspension of the buttocks! Step -by -step instructions and respiratory practice!

How simple and right at home to bring yourself in perfect shape and make the buttocks elastic? Tips and a selection of exercises for every day.

"Ah, what a woman!" - It is so nice to hear in the trace of every beautiful half of humanity. But at the same time it is important to know that we are beautiful from any side: both radiant face, and stately posture and, of course, a fit figure. But in our age of eternal employment and most often a sedentary lifestyle, our muscles become flabby and the roundness of the body lose their former shape. But in order to find elastic buttocks and slender hips that do not upset the “orange peel” and excess calories, just find a little time and at home to perform several simple and effective exercises!

Step -by -step instructions for weight loss of buttocks at home!

We have chosen the most effective exercises that in a short time will put your buttocks in order.

Important: everything must be done regularly and monitor the correct breathing. The load is inhalation, muscle unloading - exhale. And also take breaks for muscle rest every two days.

So, let's start:

1. AN EXERCISE: The first exercise in effectiveness is a squat. It allows you to work out all groups of the buttock muscles and perfectly emphasize their contour after 20 days of classes.
   Put your feet shoulder -width apart, hold your back exactly, shoulders are straightened and your head looks forward. Slowly on inspiration, go down until the hips become parallel to the floor. Lying for a few seconds and get up on the exhale. For weighting over time, it is better to use dumbbells. For the first time, you need to make about 3 approaches of 10 squats, with a further increase every two days by 5 squats.

IMPORTANT: all squats must only be done with a straight back and not squatting to the floor. Only to half -bent knees in order to avoid strong load on the joints.

2. AN EXERCISE: Raising the buttocks lying on the floor is also the exercise practiced by many, which gives positive results. Lie on a flat surface, straighten your hands and lower your palms down, on them you will slightly transfer the load when raising the body. Put your legs a little and slowly on inspiration, raise the buttocks, linger in this position and also gently go down on the exhale. It is enough to make 3 approaches 20 times.

Important: the main load goes to the buttocks and you must feel it. Do not bend your back and lower it to the end of the buttock. They should always be tense.

3. AN EXERCISE: Lugs are one of the important exercises for studying the side muscle of the thigh and buttocks. It copes with a decrease in subcutaneous fat and increases the roundness of the gluteal muscle.

We become exactly, hands on the waist, legs shoulder -width apart. Next, on inspiration with one foot, we take a step forward and lower the knee almost to the floor. Without returning to the starting position, raise several times and lower the knee to the floor. At the same time, we breathe evenly and feel the tension of the muscles of the thigh. After changing the leg and make the same load on each leg 20 times each. To increase the load, you can also use dumbbells with a comfortable weight for you.

4. AN EXERCISE: Mahi's foot up. We kneel, hands shoulder -width apart. Straighten the leg and take it up on inspiration. We hold for a few seconds and return to its original position. So we make three approaches 30 times with each foot.
To complicate the effect, you can then become on the elbows and make higher swings up and to the sides.

5. AN EXERCISE: Planck is one of the most universal exercises that involves all the muscles of the body.

Important: why should it be done? Yes, because even by pumping up the muscles of the buttocks, but without having a strong muscle frame and stately posture, you cannot feel confident. Therefore, always finish the set of exercises with the bar.

Lie on the floor, hands rest on the floor with your elbows with socks of the feet. Straighten the body one even straight and slow down. Breathe slowly and most importantly not to lose balance. At first it will be very difficult to withstand even one minute. But after a week of classes, you will feel stronger, more confident and can extend the exposure time.

Exercises for young mothers with children!

But what about young mothers who have much less time, and you want to restore the shape of the buttocks after childbirth very quickly?

Only the game of imagination will come to the rescue. Use the time of wakefulness of the baby in favor of himself and him. Place a child and several of his toys on the rug next to you. Try to engage and you will see how much interest you will call in the eyes of the baby. Or you can do it together. Instead of dumbbells, you can use your baby as an additional load. And he is funny and his mother is useful!

Exercises for weight loss of buttocks in a week!

But what to do if in a few days vacation and so you want to quickly bring myself in great shape?

Below is a scheme of exercises of enhanced fat burning and pumping the muscles of the buttocks.

Important: but be careful! This set of exercises requires at least minimal physical preparation. And if you only start classes, reduce the load indicators and increase a little every day.

IMPORTANT: Any exercise should be started with muscle warming up. To do this, just make about 100 jumps on the rope and proceed to classes.

What is the difference between exercises for weight loss of buttocks for men and for women?

There is no particular difference and the scheme of exercises above is suitable for both women and men. The only nuance is an increase in the load for the male muscles should be greater. To do this, you can use larger dumbbells and a special ball.

AN EXERCISE: Bend your leg and lower the foot on the ball, so you can enhance the load on one of the legs and give a greater effect from the lesson. Slow down slowly, holding dumbbells in your hands and breathing in the muscles.

Respiratory exercises for weight loss of the buttocks!

Recently, another technique for weight loss has appeared - Oxisase's breathing gymnastics. Unlike other respiratory techniques, it does not require binding and you can use it at any time. The method is based on the saturation of the body with oxygen, due to which fat cells are oxidized and neutralized.

AN EXERCISE: 1. Inhale. Become straight, bend your knees a little and try to relax. Hands are relaxed, smile broadly and take a deep breath through your nose. The air will pass into the stomach and swell it.

2. Strongly straining the buttocks and try to make three more breaths completely filling the lungs.

3. Lay the lips with a tube and exhale by pulling the stomach. The muscles of the buttocks are tense.

4. Give three more exhalations in a row, as if completely pumping all the air from the lungs.

Repeat this procedure up to 10 times. Combinations of such breathing and exercises on the muscles will give an amazing effect!

Exercises for losing weight of the buttocks: tips and reviews!

Before the start of any exercise, listen to our tips:

one. ADVICE: Start training no earlier than 2 hours after eating.

2. ADVICE: Always start with the warm -up and warming up of the muscles. This will help prepare the body for loads.

3. ADVICE: It is desirable that the room is previously well ventilated and filled with oxygen.

four. ADVICE: Take a rule to always start with a good mood and faith in yourself. And then the result will not make you wait!

If you can make a set of classes we have selected with your habit, then your life will improve markedly: the metabolism and mood from the production of the hormone of the happiness of oxytocin are normalized, extra calories will leave, endurance and quality of life will increase. Well, the most important thing - looking in the mirror, you will always be satisfied with yourself and your body!

Reviews: Olga 34 years old.

I live in a large metropolis and of course I spend most of my time in a sitting position at the computer. By summer, I really wanted to put myself in order to please myself and a loved one. Thanks to the methods of the article, I managed to pump up the buttocks for 3 weeks and lose weight by a couple of kilograms. Everything is in the mode. You just need to solve and do. The food also played a role. Only light foods and many vegetables, as well as willpower. Without it, no way.

Video: Twisting your foot up at the end. Legs and buttocks