For buttocks exercises at home girls

Every girl dreams of having a beautiful and firm buttocks, so you can afford to put on any clothes. Of course, the most effective option for achieving the result is going to the gym: weight training to quickly give the desired shape thighs. However, the modern pace of life is not always possible to allocate a few hours trying to work out in specialized areas. But exercises for the buttocks in the home can also be performed, and it is a great option in this situation.

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If only every day look in the mirror and complain about what you do not ustaivayte look like your buttocks, no result will be. If a girl wants to be totally pleased with herself, then she should diligently and much work on this.

Exercises for buttocks proposed in this article is very simple and effective. The main thing is to tune in to achieve results and not to miss a workout.

Pre-workout

Before starting the exercises, be sure to prepare the muscles - to do the workout. Suitable conventional forward bends, back and sides.

If you start doing home exercises for the buttocks is not warmed up, you can stretch the muscles, and to continue to engage in will be very painful.

Downloading buttocks home

The following exercises are effective.

1. Simple squats, at least 10 times daily. Main, watch carefully that during exercise the heels were pressed to the floor, otherwise the muscles will not receive the desired level of loading.
2. to lay on the floor mat and lie on it face down. Hands should be placed directly along the legs. Exercise is that in this position lift your legs as high as you have the strength (knees straight).
3. Lie on your back, legs bent at the knees, his hands placed under the buttocks. Raise and lower the hips slowly, it is not necessary to hurry up. At the same strain as much as possible inside the muscle to increase the effectiveness of the exercise.

for the buttocks elasticity exercises (at home)

Elastic and beautiful thighs and buttocks may be every woman who is ready at least 15 minutes during the day to give lessons. The result will be noticeable after the first week of training.

A set of exercises for the buttocks in the home can be supplemented as follows.

1. to kneel, hands firmly rest on the floor. Alternating legs - first pull as much as possible above one, then another. Make sure that during the quest, the foot does not touch the floor. Exercise gives excellent effect not only to the buttocks, but also for the calf muscles.
2. Classes with dumbbells - great type of exercise for the buttocks home. You can purchase a projectile weighing from 6 to 15 kg, and perform regular squats. It's great impact not only on your buttocks, but also on the muscles of the arms, legs, back.

How to increase the buttocks, doing home

Some of the fair sex do not just want to tidy up your figure, but also a little to correct it. It is for this reason that the exercises for buttock augmentation (they can also be performed in the home) are very popular. In order to achieve effective results for classes must be approached comprehensively.

1. Sit on the floor so as not to feel discomfort. Legs pull forward, do not bend at the knees. Then we begin to "walk" by gently shifting the buttocks on the floor. Try to move not only forward but also backward.
2. It would seem that there is nothing difficult to climb the stairs. We do it every day and do not even suspect that this type of exercise can slightly increase the volume in the buttocks. This does not mean that you now need to run out to the porch and spend time running up the stairs. Find a home 2-3 stools average height and shape of these steps. On the exercise allot 15 to 20 minutes. Do not forget to squeeze the muscles as much as possible.

The next day, after exercise pain may appear, it is perfectly normal, especially if you have never performed exercise. You should not stop, because you want to achieve perfect results quickly. Purchase at the pharmacy ordinary sea salt and some spend time in the bathroom. This will help the muscles to relax, relieve pain and fatigue, then you can start to perform the exercises again.

training intensity

slimming buttocks exercises at home to be performed carefully, gradually increasing intensity. It is not recommended immediately give a large load on the muscles, because the next day the whole body is sick. Develop a clear plan for yourself. For example, in the first week you exercise for 15 minutes, the second - already 25-30.

Features training

In order to bring the buttocks quickly into the desired shape, it is necessary to know some features of the training, which is important to consider.

Helpful hints in this regard can be given as follows.

1. Effective exercises for the buttocks at home give an excellent result in a short period of time. But you should always start small. Do not try to squeeze on the first day of yourself more than you can. The muscles were not yet available, so the next day will tell you unbearable pain. The duration of exercise increases with time.
2. During training, make sure your body. Abdominal muscles and back muscles should be tense, then you will be able to achieve not only beautiful buttocks, but also the ideal posture.
3. Uniform breathing - an integral part of the exercise of any complexity. Deep breaths will be a great help in the fight against fat deposits.
4. Proper nutrition. Any athlete knows that any sense will not be on a special diet without exercise. Performing exercises for slimming the buttocks at home, you need to clearly monitor their diet. To focus more on dairy products, fresh fruits and vegetables, lean meat. Especially useful curd. Total 200 grams of this product will give your body the necessary daily protein rate.
5. Forget about laziness. Upon completion of training, do not try to just lie down on the couch and relax. Move at every opportunity. After dinner, you can not just go to sleep, too. Take rope and mash for 10-15 min. And sleep is deeper and the muscles will work.

Nutrition

The main recommendations can be summarized as follows.

1. If you want your buttocks became so, on what you have always dreamed of, then forget about sweet and starchy foods. As you know, many women - big sweet tooth, which sometimes can not resist the delicious, fresh cake. Take the will in a fist and remember what you give up sweets. Perfect, beautiful figure with elastic buttocks differently is simply impossible to achieve. The body should not be exposed to severe stress, so if we really wanted to pamper yourself, replace the sugar with honey, and instead of high-calorie cake Make yourself easy, fruit salad.
2. Forget about the fat-containing products. During training the body needs protein. The focus can be on the cottage cheese, boiled meat (chicken). Also it recommends olive oil for filling vegetable salads, fruit. Believe that after the first week of training with a combination of proper nutrition you will feel much better, lost weight in the stomach, and goes the extra weight from the buttocks.

How often to train?

You want to do the exercises for the buttocks at home? Then remember an important rule: do not overreach with the first workout.

Select for themselves a few exercises that are most will like, and to determine at what time will fulfill them. It is recommended that once a comprehensive training, so the result will be visible in this case, much faster.

In the event that you decide that you will deal with in the morning, get ready, that we can not relax during the day. To fix the result, it is possible just before going to bed a little jump on the rope. It is for good buttocks and other muscle groups too.

To summarize

Each representative of the fairer sex wants to look like to be admired around the street. Exercises for buttocks girls at home will not only give the elasticity of the thighs, but also to create a beautiful relief of the other parts of the body.

In summary, what you need to do to get results quickly.

1. The most important - proper nutrition. More protein, completely rule out the sweet. We try to focus on fruits, vegetables and cheese.
2. Do not overextend the first day of training, we add the intensity gradually.
3. The exercise is performed comprehensively. Pre necessarily spent charging.
4. Before going to bed - jumping rope to stretch your muscles.
5. We try to move as much as possible - forget what the word "lazy".

Using these guidelines and tips, you will very soon become the owner of a beautiful, supple and taut buttocks.