Beautiful legs and elastic buttocks: 9 most effective exercises

You would like to have strong and fitlegs and buttocks? In this case, we recommend that you pay attention to these exercises. Thanks to them you will be able to realize your dream.

1. Inclination

  • To perform this exercise, you need to stand up, placing your legs on the width of your shoulders.
  • Tilt down, carefully following your posture.Your torso should remain parallel to the floor.
  • You can slightly bend your knees.
  • After that, return to the starting position.
  • Complete 4 series of exercises for 10 repetitions in each.
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To make the exercise even more effective, keep your back straight, lifting your buttocks.

2. Squatting

  • Put your feet to the width of your shoulders.
  • Taking a breath, start the squat.To do this, you need to take your buttocks back, as if you were going to sit on an imaginary chair.
  • Return to the initial position, exhaling.
  • It is recommended to perform 4-5 series of exercises for 10-12 squats in each.
  • Try to sit as low as possible to make the muscles work.
  • Do not forget to maintain a straight back and make sure that your knees do not cross the line of your toes.

3. Squat with a jump

  • To perform this exercise, you need to put your feet to the width of your shoulders. The back remains straight.
  • Do squats on the breath so that your buttocks are parallel to the floor.
  • Exhaling, direct your body upwards by running a jump.
  • It is necessary to do 4 series of exercises for 12 sit-ups with a jump in each.
  • It is very important to land on the floor at the same time on both feet.
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4. Bulgarian squatting

To perform this exercise, you need a chair.

  • Straighten your back and stand, leaning on the back of the chair.
  • Take one leg back and drop the body down so that your pelvis remains parallel to the floor.
  • Transfer the entire weight of your body to the heel of the foot that is in front. Bend it to ninety degrees. The second leg should be relaxed.
  • Return to the original position and perform 4-5 series of exercises for 10-12 repetitions with each of the legs.
  • It should be ensured that the knee does not protrude beyond the finger line.
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5. Squatting standing

  • Put your feet to the width of your shoulders.
  • Turn your feet so that their fingers form an angle of 45 degrees.
  • Do not forget to make sure that your back remains straight throughout the exercise.
  • Slowly perform the squat and return the body to its initial position.
  • This exercise allows you to develop not onlylegs and buttocks, but also the muscles of the back.
  • To make it bring the desired effect, it is recommended to perform 4-5 series of 10-12 squats in each.
  • Make sure that your back is always straight, and your knees do not go beyond the line of your toes.

6. Impacts

  • For the correct exercise, you will need to stand up and straighten your back.
  • The legs should be located at a distance slightly less than the width of the shoulders.
  • Lunge as if you were about to sit down. The pelvis must remain parallel to the floor.
  • Make sure that your shoulders are straightened, and your arms are located along the body.
  • Bend the front leg to a corner of ninety degrees and transfer the weight of your body to it.
  • Rise, leaning on the heel. Then do the exercise with the other leg.
  • It is recommended to perform 4-5 series of attacks on 20 repetitions with each of the legs.

7. Makhi feet

  • To perform this exercise, you will need to stand on all fours, leaning on the floor with your knees and hands.
  • After that, bend one of the legs and take it back, lifting it as high as possible.
  • Then return to the original position.
  • Execute 4-5 series of exercises for 30-40 repetitions.

8. Bridge

In order to perform this exercise, you need to lie on your back.
  • After that, bend the legs in the knees, placing them on the width of the shoulders.
  • While remaining in this position, perform the lifting of the pelvis, then lower it again.
  • It is necessary to perform 4-5 series of this exercise for 25-30 repetitions in each.
  • To make it even more effective, lifting the pelvis stay in this position for a few seconds, maximally straining the gluteal muscles.

9. Squatting with walking

  • To start this exercise, you need to stand up and straighten your back, stretching your arms along the body.
  • Perform a full squat, transferring the weight of your body to the tips of your toes.
  • Pull your arms forward and execute several steps.Drawing on the arms, pull the body parallel to the floor, then return to the starting position with the help of a jump.
  • Execute 3-4 series of exercises, trying to do as many reps as possible. The more repetitions you get, the better.
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