The most effective exercises for losing weight and tightening the buttocks! Step-by-step instruction and breathing practice!

How easy and straight at home to bring yourself in perfect shape and make the buttocks elastic? Tips and a selection of exercises for every day.

"Oh, what a woman!" - so nice to hear in the footsteps of every beautiful half of humanity. But it is also important to know that we are beautiful from any angle: with a radiant face, with a stately posture and, of course, a tightened figure. But in our age of eternal employment and most often the sedentary lifestyle our muscles become flabby and the roundness of the body loses its former form. But in order to have elastic buttocks and slender hips that do not upset the "orange peel" and extra calories, it's enough to find some time and at home to perform some simple and effective exercises!

Step-by-step instruction for slimming your buttocks at home!

We chose the most effective exercises, which in a short time will bring your buttocks in order.

IMPORTANT: All must be done regularly and monitor for proper breathing. Load - inhale, unload the muscles - exhale. And also take breaks for muscle rest every two days.

So, let's get started:

1. EXERCISE : The first effective exercise is squatting. It allows you to work through all the muscle groups of the buttocks and perfectly emphasize their contour after the 20th day of training.
   Place your feet shoulder width apart, keep your back straight, your shoulders spread out and your head looking forward. Slowly inhale, lower until the thighs become parallel to the floor. Hold for a few seconds and rise as you exhale. For weighting over time, it is better to use dumbbells. At first, you need to do about 3 approaches for 10 sit-ups, with a further increase every two days for 5 sit-ups.

IMPORTANT: All sit-ups should only be done with a straight back and do not squat down to the floor. Only to the half-bent knees, in order to avoid a heavy load on the joints.

2. EXERCISE : Raising the buttocks lying on the floor is also an exercise practiced by many that yields positive results. Lay down on a flat surface, straighten your arms and lower your hands down, On them you will lightly transfer the load when lifting the body. Legs slightly spread out and slowly inhale lift the buttocks, stay in this position and just as accurately on the exhalation, go down. It is enough to make 3 approaches 20 times.

IMPORTANT: the main load goes to the buttocks and you must feel it. Do not flex strongly back and do not lower to the end of the buttocks. They should always be tense.

3. EXERCISE : Dips are one of the important exercises for the development of the lateral muscles of the thigh and buttocks. Excellent cope with the reduction of subcutaneous fat and increases the roundness of the gluteus muscle.

We become exactly, hands on the waist, feet on the width of the shoulders. Then on inhalation with one foot take a step forward and lower the knee almost to the floor. Do not return to the starting position several times raise and lower the knee to the floor. At the same time, breathing is even and we feel the tension of the muscles of the thigh. After changing the leg and doing the same load on each leg 20 times. To increase the load, you can also use dumbbells with a comfortable weight for you.

4. EXERCISE : Swing your foot up. We kneel, hands on the width of the shoulders. Straighten the leg and let it blow upwards. Hold for a few seconds and return to the starting position.so do three sets of 30 times each foot.
To complicate the effect, you can then stand on your elbows and do higher swings up and to the sides.

5. EXERCISE : The bar is one of the most versatile exercises that uses all the muscles of the body.

IMPORTANT: Why it should be done? Yes, because even podkachav the muscles of the buttocks, but without a strong muscular frame and a stately posture, you can not feel confident. Therefore, always complete the set of exercises with the bar.

Lie down on the floor, hands rest on the floor with elbows feet socks feet. Straighten the body one straight line and lock. Breathe slowly and the main thing is not to lose balance. At first it will be very difficult to sustain even one minute. But after a week of training, you will feel stronger, more confident and will be able to extend the exposure time.

Exercises for young mothers with children!

And how to be young mothers, who have much less time, and want to restore the shape of the buttocks after childbirth very quickly?

Here comes to the rescue only the game of imagination. Use the time of the wakefulness of the baby in favor of himself and him. Place the child and several of his toys on the rug next to him. Try to study and you will see how much interest you cause in the eyes of the baby. Or you can do it together. Instead of dumbbells, you can use your crumb as an extra load. And it's fun and useful for Mom!

Exercises for slimming your buttocks for a week!

And what do you do if after a few days of vacation and so want to quickly bring yourself into a beautiful shape?

Below is a diagram of exercises for increased fat burning and muscle pumping of the buttocks.

IMPORTANT: But be careful! This set of exercises requires at least minimal physical training. And if you're just starting to work, lower the load indicators and increase each day a little.

IMPORTANT: Any exercise should be started with the warming up of the muscles. To do this, just make about 100 jumps on the rope and start classes.

What is the difference between the buttock slimming exercises for men and women?

There is no particular difference and the scheme of the exercises above is suitable for both women and men. The only nuance is the increased load for the male muscles should be greater. For this, you can use a dumbbell of a higher weight and a special ball.

EXERCISE : Bend the foot and lower the foot onto the ball so you can increase the load on one of the legs and give more effect from the session. Slowly crouch, holding dumbbells in your hands and breathing in the muscles.

Breathing exercises for weight loss buttocks!

Recently there was another method for losing weight - respiratory gymnastics oxysize. Unlike other breathing techniques, it does not require a time binding and you can use it at any time. The method is based on saturation of the body with oxygen, due to which fat cells are oxidized and neutralized.

EXERCISE : 1. Breath. Become straight, just bend your knees and try to relax. Hands relaxed, smile widely and take a deep breath through your nose. The air will pass into the stomach and inflate it.

2. Strongly straining the buttocks and try to make three more breaths completely filling the lungs.

3. Fold the lips with a tube and exhale drawing in the belly. The muscles of the buttocks are tense.

4.Make another three expiratory stretches, as if completely draining all the air from the lungs.

Repeat this procedure up to 10 times. The combination of such breathing and exercises on the muscles will give a tremendous effect!

Exercises for losing weight buttocks: tips and feedback!

Before beginning any exercise, listen to our advice:

1. TIP : Begin training not earlier than, 2 hours after eating.

2. TIP : We always start with warming up and warming up the muscles. This will help prepare the body for stress.

3. TIP : It is advisable that the premise is previously well ventilated and filled with oxygen.

4. TIP : Take for the rule always start with a good mood and faith in yourself. And then the result will not make you wait!

If the chosen set of exercises you can make your habit, your life will noticeably improve: the metabolism and mood from the hormone of happiness of oxytocin are normalized, excess calories will go away, endurance and quality of life will increase. Well, most importantly - looking in the mirror, you will always be happy with yourself and your body!

Reviews : Olga 34 years old.

I live in a big metropolis and of course most of the time I spend in a sitting position at the computer. By the summer, I really wanted to put myself in order to please myself and my beloved. Thanks to the techniques of article exercises for 3 weeks, I managed to pump up the buttocks and lose weight for a couple of kilograms. All business is in the mode. Just have to decide and do. Nutrition also played a role. Only light foods and lots of vegetables, as well as willpower. Without it in any way.

Video: swing your foot up in the support. Legs and buttocks