Exercises for perfect buttocks

Buttocks and thighs are considered one of the most problematic zones, the excess fat on them poisons the lives of many women. This set of physical exercises will allow you to bring your hips and buttocks in excellent condition for several months of regular exercises. For best results, exercise is recommended daily. And after a month of regular classes, you will notice significant improvements.


Starting position - hands pressed to the body lying on the floor, palms pressed tightly to the thighs. Raise your knees up and make sure your feet remain pressed to the floor, then lift your hips up, resting on your head and feet. Hands are closed at the hips. Strain your gluteal muscles as much as possible, then put your hips on the floor and stretch your legs. Repeat 10-15 times. This exercise very well develops the muscles of the buttocks.

When you fully master this exercise, you can complicate it. Starting position - lying on the floor, legs are on the end of the chair, hands are closed on the hips or lower back, palms down. Raise your hips, straining your buttocks as much as possible, leaning on your head and heels, with your hands firmly on the floor. Hold for 10 seconds in this position, then return to the starting position. Do the exercise 10-15 times.


Starting position - lying on the right side, the same hand in the elbow is bent at a right angle, the palm looks down, and the left hand is directed to the floor near the waist. With tension, lift your hips above the floor, resting on your arms. It is important to ensure that the legs and chest are on the same line. After come back from the starting position. Having done the exercise 10-12 times, move to the left side and repeat on the other side. This exercise is great to help get rid of excess weight in the problem area.


Starting position - you are lying on your stomach, arms are directed along the body, head is raised up, and the chin is looking at the floor. Raise your arms up, but make sure your elbows are straight, your fingers should be clenched into a fist, without bending your right leg at the knee, also lift up. When lifting, take a breath. After lowering the arms and legs down and exhale. Do the same, but with the other leg. Do not forget that the chin rests on the floor. Do eight to ten approaches on each leg. Doing this exercise already enough time, try to lift two legs together. This exercise maintains the gluteal and back muscles in a tone.

Hand-supported exercise

Starting position - sitting on the floor, legs flattened, back stretched, head straight. Turn sharply to the left and lean on the floor with your arms slightly bent at the elbows, and with it do your scissors with your legs, pointing them upwards. Take the starting position. The same is only on the right side. This exercise is repeated six to ten times on both sides. At first such an exercise can be difficult for beginners, so do it slowly. It will help you make the elastic buttocks and hips.


Starting position - you are standing near a chair. Stand with him on the left side, and with your left hand lean on the back of the chair, it is easier to perform this exercise. Swing with the right foot back forward, then left, then put your foot on the toe on the tip of the chair. Try to swing legs with the most wide and wide. After repeating ten times, move on to the exercises on the other leg. This exercise effectively helps to get rid of excess fat on the hips.

Read also: How to do deadlift?

Add a comment