Against the "sad" priests: a set of exercises for tightened buttocks. Against the "sad" priests: a set of exercises for tightened buttocks We swing the ass exercise 10 minutes a day

What woman doesn't want to have elastic buttocks and hips? But the problem is that not everyone has the willpower to perform some exercises aimed at working out these muscle groups. And someone does not even know what these exercises are.

We bring to your attention a few of them. " Charging" will take no more than 10 minutes a day and the result will be simply stunning!

1 month of squats, and you have elastic buttocks!

If you want to as soon as possible transform your figure, namely the hips and buttocks, then squats should become obligatory exercise in your daily workout.

To obtain the desired result, pay attention to the following instructions. They will help you do the right thing:

Stand up straight. Legs shoulder width apart.
The back is always straight. Slightly bend your knees and begin to lower yourself down, moving your buttocks as far back as possible. As if you are about to sit on a chair behind you.
Hold in the lower position for a few seconds.
Slowly return to the starting position without joining your legs.
This is considered a normal squat. When you are sure that you are doing the exercise correctly, you can complicate it a little. For example, add weight (dumbbells) or jumps. Just do not get ahead of events, everything has its time.

This exercise plan is designed for 1 month. Squats will give you the buttocks you've always dreamed of. Looking at yourself in the mirror, you will admire your own. You will no longer be ashamed to wear a bikini, shorts or a short skirt.

So, a 30 day fitness plan consists of daily squats with 7 rest days. This assumes a gradual increase in the number of repetitions. Just follow the instructions exactly and you will be satisfied with the result.

Fitness plan for the month:

Day 1: 50 squats.
Day 2: 55 squats.
Day 3: 60 squats.
Day 4: rest.
Day 5: 70 squats.
Day 6: 75 squats.
Day 7: 80 squats.
Day 8: rest.
Day 9: 100 squats.
Day 10: 105 squats.
Day 11: 110 squats.
Day 12: rest.
Day 13: 130 squats.
Day 14: 135 squats.
Day 15: 140 squats.
Day 16: rest.
Day 17: 150 squats.
Day 18: 155 squats.
Day 19: 160 squats.
Day 20: rest.

Day 21: 180 squats.
Day 22: 185 squats.
Day 23: 190 squats.
Day 24: rest.
Day 25: 220 squats.
Day 26: 225 squats.
Day 27: 230 squats.
Day 28: rest.
Day 29: 240 squats.
Day 30: 250 squats.

If you feel too tired to complete the entire series of repetitions, especially in the first few days (because you are not used to such loads), you can break your workout into several stages.

For example, if you need to do 50 squats (Day 1), try splitting the exercise into 5 sets of 10 reps, resting 30 seconds between sets.

Other Exercises to Help You Strengthen Your Glute Muscles

When you have mastered the squats, that is, completed the monthly program that we suggested above, you can complicate your workout by diversifying it with other exercises.

If you want elastic buttocks, effective will be the following exercises. Pay attention to them:

Steps and lunges: here you must always remember the two golden rules. First, balance is always provided by a straight back. And secondly, the knee should never go beyond an imaginary line running perpendicularly upwards from the tips of the toes. So, stand up straight. Step forward with your right foot and bend your knee. Drop down. Return to starting position. Now repeat the exercise, starting with the left leg.
Bridge: starting position lying on the back. Raise the pelvis up, while straining your buttocks. The feet should be firmly pressed to the floor, arms should be extended along the torso on the sides.
Hip lift: starting position lying on the stomach. Get on all fours, lean on your forearms, knees and the tips of your toes. Raise sharply right leg up, as if you are trying to hit someone. Return to starting position. Repeat the exercise with the left leg.

Jumping Jacks: an exercise that involves jumping with leg separation. He should be given Special attention because it's incredibly effective. Starting position standing, arms down, on the sides along the torso. Now jump up and spread your legs apart as far as possible. At the same time, raise your arms above your head and clap your hands. Return to starting position.

Firm buttocks: Your daily 10-minute workout might look like this:

Jump rope for 5 minutes to warm up and to tone your muscles and buttocks. At the same time, every minute try to increase the speed and intensity of the jumps.
Next come squats (yes, yes, they are, without them nowhere). But this time there will be only 4 sets of 15 reps.
Then do lunges: also 4 sets of 15 reps. When you have done everything and it seemed easy to you, you can complicate the exercise. For example, picking up dumbbells.
Fourth exercise: lean on your hands and knees (on the floor or on a special rug) and perform leg raises, in the direction back and up. Work first with one foot, then the other. Also 4 sets of 15 reps (2 sets for each leg).
Finally, the bridge. Try to do the same 4 sets of 15 reps. You can complicate the exercise by putting extra weight on your stomach.

Elastic buttocks - it's possible. It's just the result of hard work. Well: for business!?

Elastic buttocks without a hint of cellulite is by no means an illusory dream, but a completely achievable goal. To achieve this goal, you need to devote only 10 minutes a day to simple exercises. Ready? Then let's start!

We suggest you try 5 simple exercises for elastic buttocks.

1. Squats

Stand on the floor, feet wider than shoulders, stretch your arms forward, look in front of you. Bend your knees as if you were going to sit on a chair. Get as low as you can while trying to keep your thighs parallel to the floor. Keep your back straight, the weight should be evenly distributed over the entire foot. Don't let your knees extend beyond your toes. Slowly rise to the starting position.

2. Leg raises

Lie on your right side and bend your right knee at a 90 degree angle. Straighten left leg. It should form a straight line with the back. Tilt the toes of your left foot towards the buttock so that the thigh leans slightly forward. Raise your left leg as high as you can without letting your hip lean back. Slowly return your leg to its original position. During the exercise, the muscles of the buttocks and abdomen should tighten.

How many times to repeat the exercise: 8 - 10 times with each leg.

3. Bridge

Lie on your back, bend your knees, move your heels towards your buttocks. Feet should be shoulder-width apart, lean on the floor with your entire foot. Raise your hips, keeping your body in a straight line from your knees to your shoulders. As you rise, tighten your abdominal and buttock muscles. In this case, the knees should not move apart. Slowly lower yourself to the starting position.

How many times to repeat the exercise: 8 - 10 times.

4. Throws

Get down on all fours. In this case, the knees should be located under the hips, and the palms - under the shoulders, the neck is extended, the shoulders are laid back. Bend your right leg at a 90-degree angle, lift your knee as high as possible while squeezing your buttocks. During the lift, the back should be flat. Lower yourself to the starting position. To complicate the exercise, try lifting a straight leg instead of a bent one.

5. Lunges

Stand up straight with your feet together and take a step forward with your right foot. Slowly bend your knees until each bent leg does not form a 90 degree angle. The right knee should not extend beyond the toes of the right foot, and the left knee should not touch the floor. Keep your back straight and look straight ahead. Tighten your abdominal muscles during the exercise. Return to starting position.

How many times to repeat the exercise: 8-10 times with each leg.

The editors of the Portal tried these exercises at home. Nothing complicated! We hope that these exercises for elastic buttocks will really do their job, and your buttocks will become more elastic and beautiful!

For people with a sedentary lifestyle, there is a three-minute office gymnastics:

To make the buttocks look attractive and toned, losing weight is not enough. At least 3-4 times a week you need to perform a complex simple exercises aimed at working out the gluteal muscles.

In time, exercises against the “sad” priests will take only 10 minutes. But after a month of regular training, your buttocks will be like nuts!

Exercise #1

Lie on your back. Bend your legs at the knees and place your feet shoulder-width apart.

Complete muscle contraction raising the pelvis. Then relax the muscles of the buttocks and return to the starting position.

Photo source: youtube.com (Anna Zobova channel)

Important! Rest no more than 30 seconds between sets, and no more than a minute between exercises.

Exercise #2

Get into a cat position. Rest your palms and knees on the floor, straighten your back, look forward. In this case, the muscles of the press should be tense.

Raise your leg to the side, keeping it bent. Then return to the starting position. Never move too fast or arch your back

Photo source: youtube.com (telefitness channel)

Complete this exercise 15 times on each side.

Note! Compliance will help improve the results of training and improve the body!

Exercise #3

Stand straight, put your hands behind your head, and place your feet shoulder-width apart. Then slightly bend your knees.

Photo source: youtube.com (P4P Russian channel)

Do 2 sets of 15-20 reps.

On a note! There are those that reduce the effectiveness of training.

Don't skip workouts correct technique doing the exercises and soon you will be able to show off the beautiful shape of the buttocks!

In order for the buttocks to be elastic and please with their shape, you need to take two steps:

take up nutrition
exercise regularly.

As for nutrition, stick to healthy principles and remember that at lunch and dinner you must have protein (at lunch it can be supplemented with porridge or pasta, and for dinner - give preference to protein and vegetables). Also remember to drink enough water.

As for training, add the following exercises to your training complex.

Important: to make the buttocks elastic and convex, it is not at all necessary to walk in Gym. The exception is when you want to radically change the natural shape of the buttocks.

Squats with open feet

If you want to have beautiful buttocks, you will have to make friends with squats - they are rightfully considered the best exercise for the pope.

Put your feet shoulder-width apart, turn your socks 45 degrees;
as you exhale, sit down so that your thighs are parallel to the floor;
while inhaling, rise to the starting position;
make sure that your back is straight during the entire exercise;
do 35 repetitions at an average pace.

Important: to complicate the task, you can take dumbbells or water bottles in your hands. It is very important that the back is straight during the exercise.

leg lift

This exercise is familiar to everyone since physical education lessons. It is quite easy to perform, and you will see the result from it after a couple of weeks of training. Moreover, this exercise trains not only the buttocks, but also the press, as well as the back.

Get on your knees, put your hands on the floor in front of you;
tighten your abdominal muscles;
as you exhale, lift your right leg (bent at the knee) as high as possible;
while inhaling, lower it to its original position;
make sure that the lower back does not form a deflection;
repeat the exercise 35 times at an average pace;
then do the same with the left leg.

Important: to complicate the exercise, you can use a dumbbell by placing it under the knee.

Deadlift

The deadlift strengthens the hips, glutes, and back, and will appeal to those who like to see quick results from their exercises. For what to do deadlift you will need dumbbells.

Stand up straight, take dumbbells in your hands;
slightly bend your knees (this is very important so as not to damage them);
while inhaling, bend down as much as possible, while the back should remain perfectly flat;
as you exhale, return to the starting position, squeezing the buttocks;
while lifting, bring the shoulder blades together, this will remove tension from the back;
Do 30 reps at a slow pace.