Many of us have heard the expression: "In any incomprehensible situation, swing your ass." There are only a couple of months left until the warm days, so now is the time to pay attention to the buttocks.
If you want to become the owner of a nut, as it is fashionable to say now, then we present several exercises that will help you with this. But do not forget that before training, you need to warm up well so as not to stretch your muscles.
Stand straight with your feet slightly wider than your shoulders. Lower your shoulders and pull them back. Do not forget to maintain your posture from the beginning to the end of the exercise. Stretch your arms forward.
Bring your hips back and start bending your knees. Remember that your knees should not extend beyond the tips of your toes. It is best if they are directly above the feet. Now take your pelvis back as if you were sitting in a chair. Do not squat too deep, knee level will be enough for beginners.
The number of approaches and squats in each of them depends only on the level of your physical abilities. But try not to overwhelm your body by trying too hard to do as much exercise as possible.
If you think that the first exercise is too easy for you, then try to complicate it by picking up dumbbells. Choose not the hardest ones so you can do more sets.
Place your feet shoulder-width apart and keep your head and back straight. Take a deep breath and slowly begin to squat. In this case, the pelvis can be lowered below the level of the knees. Tighten your muscles and fix your position at the bottom for a few seconds. Now exhale and slowly return to the starting position.
Another exercise with dumbbells that will appeal to all lovers of working with weights. In order to do it correctly and harmlessly to the body, do not forget about good stretching before starting your workout. Particular attention should be paid to the groin muscles.
Take one dumbbell with both hands. Make sure it is exactly centered between your legs. Place your feet wider than your shoulders so that your toes are apart. Straighten your back and bring your hips back. Slowly lower yourself down so that your knees point in the same direction as your feet. You can squat both to parallel with the floor and below, it all depends on your level of training. Likewise, slowly climb up, but not completely, so that your legs are tense all the time.
This exercise should not be carried away too much. After you have done 2 or 3 sets of 10 squats, you can take a short break with peace of mind.
Pick up another dumbbell. Lower your arms along your body and try not to strain them too much. Keep your back straight, do not slouch, bend your knees slightly.
Take a deep breath and slowly, without sudden movements, bend your body at the hip joint. Important: no need to bend at the waist! Do not round your back and look forward. Do not take your hands with dumbbells far from your feet, try to keep them almost touching each other. Exhale and smoothly return to the starting position.
Remember not to carry too heavy loads for this exercise, because you can injure your back. For a start, dumbbells of 1 kilogram or even 500 grams are ideal. If you are just starting out in sports, then you should not do more than 3 sets of 12 repetitions.
Stand straight with feet shoulder-width apart. Straighten your back, and clench your hands into fists and bend in front of your chest at the elbows.
Bring your hips back and start bending your knees. Stop when your thighs are parallel to the floor. Place your entire body weight on your heels. Return to the starting position with your legs fully extended. Raise your left leg 45 degrees and swing it to the side. Then put it back. Repeat the entire exercise with the right leg.
Since the exercise must be performed on each leg separately, the number of approaches must be increased. In total, it is worth doing at least 20-30 repetitions.
Get into the classic elbow plank and tighten your abs. Remember that your back should be straight, not sagging in the lower back or arching with a wheel.
Lift your right leg up and bend at the knee at an angle of 90 °, pull the toe towards you. Then lift the same leg up so that the hips remain in place. You should not do these exercises with a large amplitude, rather you need to gently swing your leg up and down. When finished with the right leg, repeat the same with the left.
To increase the effectiveness of this exercise, it is best to do several approaches at once. However, due to the fact that the muscles of the whole body are tense, it is not worth repeating it more than 20 times.
Get on all fours, rest your straight arms on the floor. Remember to never bend your arms.
Lift your right leg up so that your knee is at hip level. Bend your knee at a 90 degree angle, then pull your toe toward the floor. Make 15 smooth up and down movements with your right foot. Then lower your leg, repeat the exercise with your left leg.
Now let's complicate the previous exercise a little. Still get on all fours, distribute the weight of the body evenly between your arms and legs. Lift your right leg up, bending it at the knee so that the knee is at hip level. Remember to pull the sock towards you.
Without unbending your leg, tilt it slightly to the left and perform 10 small amplitude movements parallel to the floor. Do not lift your knee up, only move to the right and left. Now do the same with the left leg.
The following exercise is perfect for completing your workout. Lie on the floor, extend your arms along your body, pressing them with your palms to the floor. Bend your knees. Try to pull your feet as close to your pelvis as possible.
Slowly lift your pelvis up. Try to keep your thighs in a straight line with your torso, then tighten your muscles. Hold this position for 3-7 seconds, and then slowly lower yourself down. In general, you can repeat this exercise many times, so do not limit yourself to 5 lifts.
