Exercise for a firm bottom

Exercise for a firm bottom

If you want a firm and appetizing bottom, without cellulite, there are a series of exercises you can do daily for at least 15 minutes, preferably in the morning and evening, which will help you tone the muscles of the back and legs and remove the layer.  so unpleasant fat that it tends to "settle" very quickly on the thighs and buttocks.

 The effects of the exercises are visible in less than two weeks, but if you want a long-lasting effect you must practice them constantly for at least a year.

 Exercise 1: Stand with one hand outstretched in the back and the other hand over the head.  Bend the knee so that the right sole is directed towards the left leg.  Keeping the position of your arms, extend your bent leg back, leaning slightly forward.

 Repeat the movement 15-20 times for each leg, try to do as many sets as possible each time.

 Exercise 2: Sit with your feet together and your knees slightly bent, place your hands crossed over your left knee, and lift your right heel so that only the tip of your foot touches the floor.

 Keeping your upper body still, stretch your right leg to the side, lightly touching the floor, then return to the starting position.  Even if at the beginning it may be difficult to keep your balance, especially if you lift your heel too much, do not give up: practicing this many times you will succeed.

 Repeat the exercise 10 times for each leg and several sets at a time, possibly gradually lifting the heel more and more.

 Exercise 3: Sit with your knees and palms flat on the floor so that your knees are at your thighs and your palms at your shoulders.

 Keeping his upper body still, he raises his leg with his knee bent to the level of his thigh, then strikes it with his foot to the side without lifting or lowering it.

 Perform 15 strokes, then change legs.  Make as many series as possible, gradually increasing the number.

 Exercise 4: Stand with your heels together and your toes facing outward at 45 degrees to the front.

 Put your hands on your hips, then bend your knees very slightly and immediately stand on tiptoe.  Stay still without moving for 5-10 seconds then go down to the starting position.

 Repeat the exercise 15-20 times, increasing the number of repetitions with each set (preferably do at least 5 or 10 sets each time).

 Exercise 5: Lie on your back with your hands on the floor.

 Raise your legs to your thighs and stick your heels together, keeping your legs bent.  Stretch your legs out as far as you can, then return to the starting position.

 Repeat the exercise 15-20 times, do several sets each day.


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