According to surveys, more than half of women think their main problem area is "ground floor". And it's not without reason: the female body is prone to deposition of fat is there, and measure round ass and pull really adds sex appeal. To make your buttocks so, about what dreams of millions of women do not need much. Will help you some exercises that you learn from this article.
Buttocks: everything you need to know
Muscles of the buttocks are divided into upper, middle and bottom. All of them are responsible for the movement of the hips, such as laid back and rotation.But, unfortunately, except for male views women's hips are often attracted more and extra pounds. Aerobic activity such as walking, jogging and biking, a positive effect on muscle tone the buttocks and the outer surface of the thigh . Especially effective movement in the mountain, which uses the underlying muscles and burns more calories . If you want to lose weight and put in order the buttocks, choose a bike. It perfectly enhances all the "necessary" muscle groups, but, as in the gym and outdoors, will require regular intensive training for at least thirty minutes each. If you love to swim, go boldly into the pool or at the nearest pond. Regular swim will strengthen not only the buttocks and the muscles of the body.
In addition to aerobic exercise is necessary and power. After all, running or biking affect the whole body, and to exercise "hit the mark" to work on the problematic area separately. That any training were not wasted, you will need to be reviewed and your diet: reduce your calorie intake, abstain from sugar and animal fat.
Simple exercises to strengthen the buttocks
Best exercise for thighs and buttocks - the squat. It is better if you follow them in the mirror: so you will always maintain the correct position, and exercises will be more effective. Stand with feet shoulder-width apart, straighten your back. Bend your knees up until thighs are parallel to the floor. Another variation of this exercise - sit-ups with a chair. You squat on a chair placed behind you, not transferring to him the body weight. Legs spread wider, you increase the burden on the muscles of the buttocks.
Jerks. This exercise is done from a standing position on all fours. Distribute body weight evenly.Bending the knee, pull him to his chest and then straighten your leg back and slightly upward.This exercise is necessary to carry out carefully, but at a pace. Make sure that the back is not slack too much. To enhance the exercise, tighten the ankles straps with special weight . Repeat this exercise fifteen times for each leg, you can make some of these approaches.
Another effective exercise with an element of stretching - lunges. They should not do forward and backward to load falls on the most problematic areas. And remember that the key to solving the problem of non-ideal buttocks - regularity. Simple but regular exercise will bring more good than difficult, but rare.
