A well-shaped butt is one of the body parts that we pay special attention to before summer starts. So here are some effective exercises for your butt to strengthen this part of your body. 15 minutes a day is enough!
Posted on fitness
30 seconds — Lean on knees and forearms, lift each leg individually and direction Po Lower it again. Hold briefly. Watch your breathing and keep your back bent. The stomach must be tense, the head retracted and the spine stable.
30 seconds - in a lateral position, push your hips slightly forward, exhale and raise your leg 45 degrees.
Repeat 4 times, with 10 seconds of rest between exercises. After about 1 minute, take another break.
30 seconds - starting from the basic position, the right leg swings to the side, the tip of the extended leg points to 3 o'clock, and the standing leg stays at 12 o'clock. Then leg changes, always tension in Po hold.
30 seconds — Squat down, thighs horizontally to the mat, breathe regularly, then slowly get back into a standing position Do you have a burning sensation in your legs and Po? Then you've done the exercise correctly!
Between exercises, they take a break of 10 seconds, 4 repetitions.
30 seconds - Take the basic standing position for your lungs, bend your right leg, left knee pointing down to the mat and almost touching it, then change legs while jumping. Retry
Between exercises, they take a break of 10 seconds, 8 repetitions.
At the end of the entire exercise, you should not click on the right Stretching exercises forgotten. So let's go, summer is coming faster than you think! Our trainers are happy to help you and give you further tips to make your training even more effective. Have you already tried out any of these exercises or have done your own in the trianing plan, simply leave it to us in the comments know!
Robert Lesko
personal trainer
Holmes Place Czech
Modèle: Lucie Životská
Posted on fitness
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