how to quickly tighten the buttocks

Exercises in order to quickly tighten the buttocks:

1. Squats

Stand upright, the legs are slightly wider than the shoulders, the arms are extended forward parallel to the floor, the socks are turned outward. Strain the gluteus muscles. Without lifting your feet off the floor, sit down as low as possible. Hold in this position for 2 seconds, then return to the starting position. After doing 20 sit- At the last, stay in the lower position for 20 seconds, make short pulsating movements up and down.

2. Touch

Stand upright, legs shoulder-width apart, socks look straight. Place until the knees are bent at right angles. Make a deep backhand with your left foot, with your right hand, touch the floor or the right thigh. Raise your left hand up in front of your face, palm Look outside. Return to the starting position and repeat all over again, now make a right leg, and with your left hand, touch the floor.

3. Vaults with a jump

Lunge forward with your left foot, the knee should be bent at an angle of 90 degrees and located directly above the ankle. The right knee is directed to the floor. Start jumping, pushing away from the floor with both feet. In the jump, change your legs. Continue doing the exercise, each time changing legs.

4. Squat on one leg, with a towel

Starting position: legs together, socks look forward, hands on sides of the body. The right foot stands on a small folded towel. The weight of the tala is on the left leg and bend the knee 45-90 degrees, while slowly sliding the right foot along with the towel to the side. Do it, counting to four. Slowly pull your right foot back, counting to four, while straightening your left leg. Do exercise for 30 seconds, then change your legs.

5. Squats with a leg lift back

Get up in the starting position: feet shoulder width apart, hands on the sides of the body. Slowly sit down, keeping the weight of the body on the heels, then lift the straight left leg exactly back, the hips while still pointing forward. At the same time, stretch your arms to the sides. Return to the starting position, change your legs.

anwar

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