Pull up and tighten the buttocks in a week

You will need a gym mat, comfortable sportswear for the following exercises:

Exercise 1

Place the rug in the supine position on the left side, one arm is supported by the elbow on the floor, the other is lying on your waist. Make ten high rises with your left foot. Turn over to the other side and make similar lifts with your right foot.

Exercise 2

Now lying on your back, your arms are spread apart, lift your legs up, make sure your toes are stretched out. Then alternate the lowering to the side to the floor with your left and right foot, try to fix your hands to the floor. At the moment when one leg lies on the other, lift them up together.

Do ten repetitions of this exercise. Still such a wish to you how to tighten the buttocks for a week: doing any exercise, smile, enjoy the process of training!

Exercise 3

Stay in the supine position, the legs are bent at the knees, the feet are firmly resting on the floor. Make a support on your hands slowly lift the buttocks up. To make the exercise as effective as possible, make sure that the back is straight, not bent. Also do ten repetitions.

Exercise 4

A good tip is how to tighten the buttocks for a week with a simple exercise that can be performed throughout the day, at any time, wherever you are. Now you will understand everything yourself: strain the buttock muscles, take a short pause, then relax. Do as many repetitions as you can. The main rule is regularity!

Exercise 5

Now we'll squat: the back is straight, the arms are extended forward - squat. First make a small number of sit-ups, with each subsequent occupation increase the number of repetitions.

Performing these simple techniques, but requiring patience, concentration, exercises can give you the desired result, you will be happy with yourself! Now you know how to tighten the buttocks for a week! Believe in yourself and go to your dream!

anwar

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