How to make elastic buttocks so that they are attractive

Have beautiful and elastic buttocks do not dreamonly women, but also men. But not everyone can achieve the desired result. Many people sit on different diets, use massagers, visit the solarium. But these procedures are not enough to strengthen the most attractive part of the body. To pump gluteal muscles in a short time is not easy. It depends on the anatomical structure of the body.

Gluteal muscle consists of three layers. The main muscle of the buttocks is the hip. A small muscle helps to withdraw the leg to the side, it also helps and the gluteus maximus muscle. Therefore, the load during training should be evenly distributed to all groups of these muscles, as well as the legs and lower back. To ensure that the elastic buttocks have always been normal, you should perform exercises for squats (to increase the load you can use dumbbells), bending your legs, lunges forward. These exercises are desirable to perform every day, you can during the morning exercises.

A good training for tightened buttocks will bejogging on uneven terrain with ascents and descents, but not for long distances. If there is no possibility of such training, you can run or walk on the steps. Such movements also strengthen the muscles of the legs. Beneficial effect on the elastic buttocks and various sit-ups, cycling or on the exercise bike, jumping rope, skating or roller skating. Such movements useful for the organism can be performed by both women and men.

How to pump up the muscles of the buttocks

There is a whole complex of exercises that can act on the gluteal muscles and make them elastic. Consider some simple movements that are perfectly doable at home:

"Walking" while sitting. Position - sitting on the floor, stretching his legs. Sweeping the buttocks, it is necessary to make slow movements forward - backwards.
"Useful swings." Standing on all fours, the shin is perpendicular to the floor, lifting each thigh alternately upwards.
"Penguin". This exercise is performed sitting on a chair, and between the knees squeeze the ball. Clips should be performed for 30-40 seconds.
"The lazy bitch." Lie on the floor, bent legs to rest against the wall. The feet should be walked up and down the wall, while the buttocks are raised in two steps.

No less attractive look male elasticbuttocks. But, unfortunately, not all know the exercises for the buttocks for men. The simplest exercise, at first glance, but not the easiest - squats with a bar of optimal weight or dumbbells. To do this, the legs are placed on the width of the shoulders, the bar (dumbbell) is put on the shoulders and deep, slow squats are performed before the hamstrings come into contact with the caviar, buttocks with the heels. In this movement, there is one important condition: a straight and tense back. Do not allow slopes when squatting or standing up. Such movements should be carried out ten to thirteen times. Over time, the load increases.

Two more simple exercises for men:

Squats on one leg. At the initial stage, you can use the support, for further complication - to take a dumbbell in your hand and remove the support.
Rises with dumbbells on a bench or a high platform. It is important to do the right thing: climbing up, you need to strain the muscles of the buttocks, and not push off with the toe of the foot.