5 exercises for the perfect buttocks, like Cindy Crawford: VIDEO

Exercise number 1: "Bulgarian attacks", or split-squats for legs and buttocks

Muscle work:

• front of thigh - quadriceps
• gluteus maximus
• back of the leg - hip biceps
• stabilizing muscles of the body, small and medium gluteal muscles
• in case you do exercises with dumbbells, your arms are loaded with a bonus

Initial position:

Standing with his back to the bench at a distance of about a meter, legs shoulder-width apart, shoulders straightened; with a straight back, take the dumbbells, put the upper part of the left foot on the bench, firmly press the right foot to the floor, lower the arms with the dumbbells along the body, inhale ...

1. ... and with an exhalation, on two counts (this is very important, especially for beginners and those who chose dumbbells heavier), perform a squat on the right leg. To do this, simply bend the leg at the knee so that the thigh is parallel to the floor. The knee of the supporting leg at this moment freely falls to the floor.
2Take a breath and also, on two accounts, as if pushing yourself with a heel from the floor, return to the starting position.

Important!

Maintain an even body position and natural deflection in the lower back when doing the exercise.

Make sure that during the squat, the knee of the front leg does not extend beyond the toe line, and the center of gravity is on the heel, but the sock of the same leg does not come off the floor.

Exercise 2: Lunge with the foot on the weight

Muscle work:

• front of thigh - quadriceps
• gluteus maximus
• back of the thigh, calf muscles

Initial position:

Standing, feet shoulder-width apart, with your hands, hold the support with a grip shoulder-width apart; on inhalation, transfer the body weight to the right leg and ...

1. ... with an exhalation, at the expense of times, bending the knee of the supporting leg up to the parallel of the thigh with the floor, with the free leg, lunge backward without touching the floor.
2. Return to the starting position while inhaling.

Important!

Maintain an even body position and natural deflection in the lower back when doing the exercise.

Make sure that the knee of the supporting leg does not extend beyond the line of the toe, and the center of gravity is on the heel, but the sock of the same leg does not come off the floor.

As a support, you can use almost everything, from the back of the chair and the bookshelf to the tall windowsill and any horizontal surface located at the level of the abdomen.

Carrying out this exercise without support (this is an ideal option), you can keep your hands behind your back or on your hips. In this case, muscles will become involved in the work of the body - stabilizers.

Exercise # 3: Lunge-curtsey in the Smith simulator

Muscle work:

• gluteus maximus; quadriceps femoris
• hamstrings, semisuscular and semi-transverse muscles are included additionally
• stabilizing muscles of the back and abdominals

Initial position:

Standing inside the simulator, legs shoulder-width apart; set the bar of the bar at the level of the delta or slightly higher (the muscles of the back).

1. With your right foot, step forward and turn the sock a little inward, about 45 degrees, your left foot back to the side and put on the sock.
2. On two counts, inhaling the pelvis forward in front of the standing leg, lower the body down.
3. On the exhale, as if pushing yourself with your right heel and left toe, also on two counts, lift the body up and return to the starting position.

Important!

Maintain an even body position and natural deflection in the lower back when doing the exercise.

Make sure that during the squat, the knee of the front leg does not extend beyond the toe line, and the center of gravity is on the heel, but the sock of the same leg does not come off the floor. Do not hang on the fretboard, but calmly hold it with your hands, without wringing the hand or overstressing the shoulder joint.

Exercise number 4: squat "sumo" with a barbell

Muscle work:

• adductors of the inner thigh
• muscles of the front of the thigh
• large gluteal muscles - the ones that are responsible for the shape and size of the buttocks
• back of the thigh
• calf muscles, back and press stabilize the position

Initial position:

Standing, legs wide apart, socks turned to the side, knees turned in the same direction, hold the neck with a narrow grip on outstretched arms.

1. On two intakes while inhaling, taking the pelvis back, as if wishing to sit on an invisible chair, perform a squat until the hips parallel to the floor.
2. As you exhale, slowly rise to the starting position.

Important!

Maintain an even body position and natural deflection in the lower back when doing the exercise.During the squat, try not to lean forward (remember, we are doing squats, not bending).

During the squat, make sure that the knees are strictly in the same plane with the toes, not moving in and out, and the center of gravity is on the heels, but at the same time the sock does not come off the floor. This is extremely important.

Exercise number 5: "pelvic bridge"

Muscle work:

• large gluteal muscles
• hip biceps - muscles of the back surface

Initial position:

Sitting on the floor with his back to the bench, legs bent at the knees shoulder-width apart, the feet slightly turned to the side, the weight on the pelvic fold; Raise your socks, rest your heels on the floor and, helping yourself with your hands, tear off the body and lay your shoulder blades on the bench.

1. On the “one” count, lift the basin up to the parallel of the body with the floor.
2. Having reached the top point, at maximum straining the buttocks, hold on to several accounts and with a slow exhalation descend.

Important!

Make sure that the heels are in the support when performing this exercise. This ensures the correctness of the lifting technique and gives the maximum load on the gluteal muscles.

Try not to touch the bottom with the buttocks of the floor.Below, between your body and the floor, there should be a few centimeters. This will keep the muscles in good shape throughout the entire exercise.



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