If you are concerned about what appears from behind in your bikini, you have some options to work towards improvement. You can tone your butt and legs in this way to rock a bikini, swimsuit or clothes every day without having to worry about how you look from behind. Another option is to lose weight to help lower that area. Remember, these workouts will be effective only when done regularly, along with a healthy lifestyle and diet.
Stand up with your feet hip width with toes pointing forward. Keep your hands on your hips. Take a big step forward with the right leg. Slowly bend your knees until both legs are almost at right angles. Right knee should not extend over your toes and left knee should not touch the ground. Hold for 3 seconds, then step back to the starting position. Repeat 8 to 10 times with the first stage, then switch legs.
Along with standing lunges, you can try simple backward lunges, forward lunges simple-step, continuous balance sliding lunges, side lunges and multidirectional lunges with arms. You can even perform lunges with dumbbells or a medicine ball to add additional strength.
Squats strengthen and tone the muscles of the buttocks and thighs, hips and lower back. This exercise is easy to do and can be done anywhere. It does not require any equipment unless you want to add weights.
Stand with feet slightly wider than your hips and keep your toes pointed slightly outward. Keep your spine straight and put your arms out in front of you, parallel to the ground. Keep everything tight body, breath, bend at the hips and push your ass back. Squat down slowly until your hips are lower than knees. Keep everything tight, exhale, push up your heels and slowly rise again. Perform 2 sets of 20 repetitions once daily.
You can also try it squats on one leg, backlash squats, sit-ups or jump squats to give proper shape your butt.
3. Squats use ballet
These sets squat also work the thighs and leg muscles, which helps tone them. It stand with slightly wider shoulders with toes feet turned to one side. You can put your hands in front of you or of your hips, so that your torso remains straight and upright throughout the exercise. Bend your knees over your feet and keep your hidden in
top Return to original position .; do 10 repetitions.
4. Lift the leg lateral decubitus
This effective exercise also It helps tighten and tone the muscles in the buttocks, thighs and hips. It will also benefit the lower abdominal muscles. In addition, the risk of back injuries, back pain and back injuries is reduced while performing other exercises.
Lie on your side with legs extended upward. Place the lower arm below the head and rest the upper arm on his hip. Raise the leg up, keeping your hips steady and both legs. Continue to raise the leg up in the air until oppression sits on the outside of the hip. Move your leg up and down 15 to 20 times. Switch sides and do the same with the other leg.
Do this exercise every two days to allow muscles to recover.
5. Butt Lift (Bridge)
lie on your back on the floor with your hands at your sides and knees bent. Keep your feet on the shoulder width apart and flat on the floor. Slowly lift your hips off the floor, keeping your back straight. Exhale during this step and keep your hips on top for 1 second. Slowly lower your hips down to the lying position as you inhale.
Repeat 8 to 10 times.
To make this even more difficult exercise, do it while keeping one leg in the air.
6. Stationary bike lying with the stability ball
this simple and interesting exercise focuses mainly on the gluteus maximus and hamstrings. Along with toning legs and buttocks, this exercise works the muscles of your abdomen. It is also good for your lower back.
To begin, lying on his back with an exercise ball under his heel. Place your arms on the sides of support. Slowly lift your hips, knees slightly bent, and keep your hips up throughout the entire exercise. Dig their heels on the ball and slowly roll the ball towards your body as you bend your knees. Slowly return to the starting position to complete one repetition.
Do 3 sets of 10 to 15 repetitions, once a day.
7. Chair Pose (Utkatasana)
Attitude the chair is a popular yoga pose that helps tone the muscles of legs and buttocks. It also tones the muscles along the inner and outer thighs and back. Even he is going to stretch the shoulders and chest.
Stand straight with feet about hip-width apart. Inhale and raise your arms straight above your head. Exhale and bend your body forward at the hips at an angle of 45 degrees. Keep your knees slightly bent, as if about to sit in a chair. Look ahead and hold the position for 30 to 60 seconds, breathing deeply. Straighten your knees with an inhale and stand up. Exhale and release your arms at your sides.
Repeat 10 to 15 times, once daily.
8. The explosive lunges
Stand with your feet together and hands on hips. Then lunge forward with your right leg. Jump up, switch legs in the air, land and left leg in a lunge forward. Continue these explosive lunges, alternating sides for one minute. Keep your fists up in front of the chin and push off the ground with both feet. Your front knee should be bent 90 degrees and aligned over your ankle.
9. Greetings sun
A sequence of yoga that works whole body, sun salutations can especially benefit your butt: when passing dog looking down on lunges and back through the chair attitude, an incredible stretch is felt through the buttocks down through the thighs and hamstrings.
10. The recoil knees
Start kneeling on the floor, on all fours, aligned with the hips over knees and hands directly under shoulders (arms outstretched). Place a barbell behind the right knee, and curl your right heel on his body, squeezing the dumbbell to hold it in place. Flexing the foot, and keeping your back flat, lift the right knee behind the hip until the thigh is parallel to the ground. Slowly lower the knee almost all the way to the ground, and then repeat. Be sure to do 15 reps on the right leg, and 15 representatives of the left.
Keep your foot flexed up all the time and think about kicking with the heel to actually activate the buttocks.
lie on the floor with your stomach toward the floor and palms up by the shoulders, palms down. The elbows should be in the air. Put both feet on the ground so that the heels are in the air. Push your body in the air with his arms, making sure to keep your body straight. Repeat until you start to feel tired. Take a break, and then do a little more. To make easier the first time you start, you can do push-ups with knees on the floor instead of their feet.
12. Touching fingers
Stand with your feet shoulder-width apart. Lean forward with your hips until your back is parallel to the ground. Your hands may be on the shins or toes may be pointing towards the floor with your arms straight
Back to the original position .; do 10 repetitions.