Exercises for the buttocks without exercisers and shells

No. 1.

1. Stab - standing straight, knees slightly apart, socks turned inwards, hands resting on the back of the chair.

2. Take a breath, while straining the gluteal muscles, pulling the stomach, and slowly pull back the left leg.

3. Unscrew the toe of the left leg outward and, while continuing to strain the gluteal muscles, remain in this position, counting to itself to 10. Then exhale, relax and slowly return to the starting position.

Repeat the exercise with the right foot. Alternating the right and left legs, perform the exercise 10 times.

This exercise is great for improving the tone of the gluteal muscles and preventing cellulite.

№2

I.P. - lying on the floor face down, a small pillow is placed under the belly. Hands stretched out in front of him, palms clenched in fists, chin slightly raised above the floor. On inspiration, take your hands back, along the trunk. The muscles from the back of the neck to the heels should be strained. Exhaling, return to the starting position. Relax and start over. Repeat 15-20 times. This exercise not only strengthens the buttocks and improves their shape, but also strengthens the neck muscles and gives more beautiful outlines to the back and shoulders.

No. 3

IM - standing erect, legs together, hands along the hips. Take a deep breath.(When performing this exercise, a slow exhalation should follow the deep breath.)

Run in place. The arms are bent at the elbows and move like in normal running. While running, hit hard with your heels on the buttocks. Performing the exercise, consider yourself to 50.

This exercise improves the shape of the buttocks. However, it is necessary to monitor the force of the heels with the heels on the buttocks, otherwise bruises will remain.

№4

I.P. - sitting on the floor, the legs are slightly apart in the sides, the palms of the hands are closed on the back of the head.

Keep your back straight, start walking with your buttocks, moving forward first left, then right foot. Moving forward a bit, you need to go back, then again forward and so on, while "walking" should be done solely at the expense of buttocks, not legs. Performing the exercise, consider to itself up to 60.

First, perform the

"walking sitting" slowly, gradually speeding up the rhythm. Such an exercise, performed regularly, is a wonderful massage for the buttocks.

№5

I.P. - sitting on the floor with crossed legs, hands on his knees. Back straight, shoulders straight.

Holding the palms of the hands on the knees, alternately tilt to the right and left so that the weight of the body alternately fell to the right or left buttock.

When performing this exercise, it is very important that the spine remains straight and the breathing is deep and rhythmic.

№6

I.P. - lying on stomach, legs together, palms clenched in fist and put under chin.

Without bending, slowly raise the left leg as high as possible and stay in this position, counting down to 5. Then slowly lower your leg. The same - the right foot. Repeat the exercise 20 times, alternating legs.

Option of exercise: hands stretch along the body, compress the palms. Raising his right leg, to rest on the floor of a fist clenched his right hand and vice versa.

№7

I.P. - sitting on the edge of the chair, feet apart apart. Between the knees something is clamped - a ball or a cushion. The back is straight, the arms are on the seat.

The muscles of the thighs tighten the object and stay in that position for exactly 1 minute, then relax and repeat the exercise again. Do this exercise at least 10 times.

№ 8

I.P. - standing on all fours, leaning on his knees and elbows( the arm from elbow to wrist is pressed to the floor).

Raise the right leg without bending it, so that the thigh is parallel to the floor, and the shin is perpendicular. Wiggle this bent leg up and down 15 times, keeping the bend angle at the knee 90 °.Then change your leg.

To complicate the exercise, you can not just bend the leg at a right angle, but also keep it a gym ball of the appropriate diameter. The ball should be sandwiched between the heel and the buttock. True, for this option, you will most likely need an assistant who will follow the ball.