The best buttocks for the New Year. Try to do these 5 exercises at home

In a couple of weeks you will tighten your muscles and look perfect in any outfit.

The New Year is coming soon, which means that corporate parties and other meetings are also close. They want to look perfect. Make–up, hairstyle and a beautiful outfit are important, but all this looks better on a healthy and toned body. There is not much time left, but it is still there. So it's time to get started!

Anna Motina

World Class Coach

Unfortunately, gaining muscle mass is not a fast process, and it will not be possible to "pump up" lagging groups quickly. But it is possible to improve muscle tone, which will visually make the buttocks more elastic and attractive.

Together with Anna, we have prepared a good set of exercises for the gluteal muscles, which will tighten them up for the main holiday of the year.

Romanian traction

Technique of execution

• Stand up, put your feet on the width of the pelvis, pick up any weights (a body bar, a barbell bar, dumbbells, or even books or water bottles).
• As you inhale, slowly pull the pelvis back, tilting the body forward.
• The hands should go down to the middle of the shin.
• On exhalation, return to the starting position.
• It is important to keep your back straight during the exercise.

Lunges back

Technique of execution

• Stand up, put your feet together.
• On the inhale, take a wide step back with one foot. Bend the knee of the working leg to an angle of 90 °.
• On exhalation, straighten up and put your feet in the starting position.
• For the best effect, take any weight in your hands.

Buttock bridge

Technique of execution

• Lie down on the floor, bend your knees, rest your feet on the floor.
• On exhalation, lift the pelvis as high as possible above the floor, squeezing the buttocks at the extreme point.
• As you inhale, return to the starting position.
• To complicate the task, rest only with one foot or add weight to the pelvic area.

Hip retraction with a fitness elastic band

Technique of execution

• Fix the elastic band in the hip area, just above the knee.
• Bend your legs slightly at the knees, put your feet on the width of the pelvis.
• As you exhale, pull one leg to the side, stretching the elastic band.
• As you inhale, return to the starting position.

Hip extension

Technique of execution

• Get on all fours, evenly distribute the weight on your knees and palms.
• As you exhale, lift one bent leg at the knee above the floor so that the heel looks at the ceiling.
• On exhalation, return the leg to the starting position.
• During the exercise, keep your back straight, do not fall in the lower back, tighten your stomach.

For the result, classes should be varied and regular – three times a week for 40-60 minutes. It is also important to pay attention to nutrition: connect more protein foods and vegetables, removing foods harmful to the figure.

The clock has not yet struck midnight, which means there is still time to put on a sports uniform and take care of your body.