/ Ideal Buttocks

Ideal Buttocks

Have an elastic tight fit and slender legs - every girl's dream!
If you want to get rid of excess fat on the buttocks and legs, make them slim and fit, then follow the advice below.

The first and most important rule for a good start and an excellent result is a healthy and rational diet that will promote muscle growth and reduce subcutaneous fat.

Proper nutrition for levying muscle mass

Try to consume more protein: 200 grams of cottage cheese and 150 grams of meat will cover the daily need for protein. Add to this oatmeal for breakfast, a few vegetable salads, fruit instead of sweets, and your body will certainly say thank you.

Do not forget that you need to train at least 3 times a week!

Redaction "so simple!" Has collected several effective exercises that will help you pump up the legs and buttocks at home.

Ideal buttocks

  1. Sito squats
    Feet shoulder width apart, socks deployed to the sides,Hands on the belt. On an exhalation, sit down so that your legs are parallel to the floor. On inhalation return to the starting position. Make 4 sets of 12 repetitions. When you feel that squats are easy, you can take dumbbells in your hand, thereby complicating the exercise.
    Squats suomo for women
  2. Skater accusations
    This kind of attacks trains the coordination of movements, tones the muscles of the body and helps to better work the gluteal muscle.

    Stand erect, legs together, hands fixed onWaist. On exhalation, lunge back with your right foot. In contrast to the classic lunge, in this exercise the leg goes diagonally back. Take a breath and again put your right foot to the left.

    important! Make a lift only due to the effort of the front leg.
    Perform 20 repetitions with each leg.

    Skater accusations

  3. Deadlift
    This is one of the most effective exercises forPumping the legs and buttocks. To perform it you will need a dumbbell or barbell. So if the latter are available, then rather get to work. Take dumbbells in your arms, feet shoulder width apart, move the body forward, knees slightly bend, and take the ass back.

    Keep your back straight and go down. Do you feel how muscles stretch on your legs and buttocks? Then you are on the way to perfect forms!
    Make 4 sets of 12 repetitions.


  4. Heels to the ceiling
    Spread out the rug and kneel down, lower the elbowsOn the floor and tighten your stomach. Your pelvis should be slightly above shoulder level. Making an exhalation, raise your right foot up as high as you can, reach for the heel to the ceiling.

    The back should remain perfectly straight. Watch that it does not sag down. On inhalation return to the starting position. Do 4 sets of 12 times for each leg.

    Effective exercises for buttocks at home10;

  5. Raised gluteal bridge
    This exercise helps to effectively work the gluteal muscles, you will feel them already in the process of implementation.
    Raised gluteal bridge

Do these exercises regularly and correctly, and soon your legs will cause general admiration!