Beautiful buttocks program
What type of shape your buttocks – roundish or pear-shaped? Basically it is unimportant, the main thing – strong muscles. Thanks to exercises described in this chapter, your buttocks will have the best form.
The big buttock muscle defines the form of this part of a body. The muscle concerns to the strongest in a human body. Its main function – hip straightening when, for example, you rise from a chair or walk upstairs. Well trained big buttock muscle together with stomach muscles stabilizes a basin.
Before you start the exercises, here some council for optimum training:
- Always, before starting movements, at first strain muscles of a stomach, feet, basin and buttocks. So you keep healthy the joints and muscles will work more intensively.
- Basin – keep it parallel to the floor. Watch stable average position of a basin. Do not lift one party above another. The basin always remains on one line.
- Lift and lower a basin or feet slowly. Do smooth transitions as though exercise does not have either the beginning, or end.
- Breathe correctly. Straining, exhale; relaxing, inhale. So you receive enough oxygen, work in beat of your breath and find the optimum rate.
Exercises for buttocks
1. An initial position. Rest on forearms and knees: elbows – under shoulders, palms are turned inside, knees – under hips, you may lay a towel.
Exercise. Lift one leg bent in a knee on height of a basin and again lower it almost to a floor. Feature of exercise: when lifting leg, the hip and the top part of a trunk have to form one line.
For beginners 2-3 approaches 4-8 times then to switch leg; for well trained people 3-4 approaches 12-24 time then switch leg; with extra weights 2-3 approaches till 8-24 time then switch leg.
2. An initial position. Stand up straight, feet on width of shoulders, hands are extended forward, shoulders are way back.
Exercise. Bend feet. Pull basin backwards as though you are going to sit down in chair. For alignment slightly move the top part of a trunk forward, then back to an initial position. Feature of exercise: knees remain over ankle joints; buttocks do not go lower than knees.
For beginners 2-3 approaches 4-8 times; for prepared 3-4 approaches 12-24 times.
3. An initial position. Laying on the floor on your back keep your legs bent in knees, hands along the body, palms looking up.
Exercise. Resting hands in a floor lift a basin while the top part of the body frame and a hip will not combine into one line. Again, lower the body frame almost to the floor.
For beginners 2-3 approaches 4-8 times; for “pro” 3-4 approaches 12-24 times.
4. An initial position. Lying on back, legs bent in knees, heels se against the floor, hands along the body, palms up.
Exercise. Holding a basin in the lifted position, serially straighten first one than another leg. Hips are parallel each other. The basin remains lifted.
For beginners 2-3 approaches 4-8 times; for “pro” 3-4 approaches 12-24 times.
5. An initial position. Laying on a stomach, for a support you can put rolled towel under a stomach. Feet together also bent in knees, head is based upon hands.
Exercise. Strong strain muscles of a stomach, feet and buttocks. Try to raise an inch from a floor with both knees. Slowly return to a starting position. Feature of exercise: to lift knees slowly, instead of jerky.
For beginners 2-3 approaches 4-8 times; for “pro” 3-4 approaches 12-24 times.
Your good sports shape is already appreciable, and running on a straight line for you became monotonous? Then try to walk on a ladder. It will give muscles of buttocks and feet special flexibility and will improve your endurance. Walking on a ladder can be done as follows:
- 10 minutes of warm-up – normal walking on a straight line;
- 10 minutes of walking on longer ladder. Slowly go upstairs and downstairs. If you have enough breath, walk through the step. A back during all time has to form straight line, knees are weakened, and feet are softly rolled.
Walking on a ladder will force your feet and buttocks and pleasantly diversifies your sport classes.
