Buttock Exercises
Who has never wanted to proudly display her firm and bouncing buttocks in her latest jeans ? To have well curved buttocks requires a little effort.With ezifun simple exercise, your buttocks will be curved in just a few weeks! and With a little effort, you will be ready to become the queen of the bikini!
These five exercises three times a week is a good practice to get good results. You can start initial meetings without the small equipments. Then, after several training sessions to ensure continuity of progress, use the rubber band or weights that you can put around the ankles.
Exercise 1: Abduction of the hip, on the ground
Starting position: Prone costal (lying on the side), head rests on arm, both legs on the ground,other arm support the chest.
Execution of Exercise: As you exhale, make a rise in the leg by contracting the buttocks, the abduction does not exceed 60 �. In this movement, the pelvis and back are stationary. Inspiring leg down tight without ever touching the ground.
Muscles worked: The medium and small buttocks.
Drivetrain: This movement can be achieved by large amplitude and / or small amplitude (45 �) and maintain the isometric contraction (static) for a few seconds.
Example: 4 sets of 10 to 15 repetitions in large amplitude + 4 sets of 10 to 15 repetitions small amplitude + 30 seconds isometry.
If you already have a good level of training, do the movements with a rubber band or a sinker. In all cases, observe the placement and breathing.
Exercise 2: Statement of basin floor
Starting position: Lying back (lying on your back), arms stretched along the body on the floor, legs hip width bent, feet on the ground.
Execution of Exercise: Exhale as your buttocks off the ground by contracting the glutes and widen the lower back.Inspire down in the pool without raising the buttocks on the ground.
Muscles worked: the buttocks, the upper leg and lower back.
Drivetrain: 6 sets of 20 repetitions.
Exercise 3: Statement of the basin floor with rubber band
Starting position: Lying back (lying on your back), arms stretched on the ground, legs bent a little wider than the hips in order to save your rubber band on top of the knees and feet on the ground.
Execution of Exercise: Take off the basin floor and stay fixed (without digging the lower back). As you exhale, slightly legs apart by contracting the buttocks, keeping the rubber band in tension. Inspiring, return to the starting position. For this work to be effective, keep the rubber band in maximum tension and does not peel off your feet
Muscles worked: The buttocks and upper leg ischios.
Drivetrain: 6 sets of 12 to 20 repetitions depending on your options. You can also alternate with medium and / or small amplitudes and maintaining a complete isometric contraction of 30 seconds.
Buttock Exercises (part 2)
