logo Fitness blog

Tight Booty Exercises

Elastic tightened butt and slender legs are the cherished dream of every girl. It would seem that squats are the best way to pump your buttocks. But no! There are a number of effective home exercises that can easily transform your legs beyond recognition. The main thing is to perform the exercises in sequence, one after the other, feeling every movement. A little effort, proper nutrition and regular training - thats it, the key to well-being and a fit body. Rather, for work!

Butt exercises

one.     Gluteal bridge on one leg
Lie on your back, bend your legs at the knees and put on shoulder width Buy Steroids Online for Bodybuilding. Straighten one leg parallel to the floor. As you exhale, lift your hips up, straining your buttocks. Hold in this position for 2-3 seconds. Inhaling, lower the buttocks down, but do not touch the floor. Do 10-12 reps for each leg.

gluteal bridge on one leg

2.     Leg Raise
Stand on the bar with straight arms. The legs are slightly bent at the knees Genuine steroids. Bend one leg at the knee at a right angle and lift above the floor. Raise the bent leg as high as possible, tensing the muscles of the buttocks. At the top, linger for 12 seconds. Take a starting position. Do 10-12 reps for each leg.

fire hydrant photo

3.     "Fire hydrant" with leg extension
Standing on all fours, lift one knee up and make an extension movement to the side. Hold for 2 seconds before returning to the starting position. And again 10-12 repetitions for each leg.

fire hydrant

four.     "Rainbow" 
Get down on all fours. Leaning on your hands and left knee, straighten your right leg and pull on your toe Steroids store in UK. Lower your straight leg to the floor, moving it to the right. The toe should touch the ground. Straining your buttocks, swipe your right leg behind the left foot, drawing a kind of arc. Return to starting position by making a reverse movement. Repeat this exercise 10-12 times for each leg, and you will feel how the muscles have earned!

rainbow exercise

five.     Deadlift on one leg
Deadlift is a great exercise that can make every muscle in your body work. Stand straight, feet wide hips Buy Anabolics in USA. Knees slightly bent. Stretch your right leg forward, bent at the knee. Tilt the housing forward with your hands on the floor. Straighten your right leg back, maintaining an even posture. Hold for a few seconds at the bottom point, return to the starting position. Do not forget: the gluteal muscles must be tense. If you feel that the exercises are easy for you, use dumbbells. Perform 10-12 reps for each leg.

rainbow exercise

6.     Lunge Curtsy
The next exercise will help to work out the outer part of the thigh and get rid of the ears. Stand straight, feet shoulder-width apart, arms folded in a chest lock. Cross lunge backward, lowering your right knee to the floor Steroids Online with Great Discounts!. The left knee remains above the left foot. Hold in this position for 1-2 seconds. Then rise, leaning on the left foot, and straighten the right foot to the side. Do 12 reps before changing your leg.

lunge curtsy exercise

7.     Sumo squats with lifting
Feet at a distance greater than twice the width of the shoulders, socks look to the sides. Tightening your buttocks, sit down and climb on toes. Squat is not deep, hips parallel to the floor. Hold in this position for a few seconds, then go down on your feet and return to the starting position. Do 10-12 reps.

rainbow exercise

eight.     Toe squats
Legs shoulder width apart, right leg resting on toe. Perform a squat, straining the gluteal muscles. At the bottom point, hold for 12 seconds, then return to the starting position. 10-12 repetitions of such an exercise for each leg is an integral part of an effective complex for slender legs and toned buttocks.

rainbow exercise

If you dream of a perfect figure, be sure to try this a complex of effective exercises, which diversifies boring workouts in two ways and gives your body an incredible shape!

Tags: starting position, your right, 10-12 reps, your buttocks, 10-12 reps each