Exercises to have firm and shaped buttocks. Quiros phlegm and shaped buttocks have therefore made the following exercises you will succeed. Acontinuacio will show you the routines you should follow:
Kicking:
Starting position: Stand on the floor in four "legs." Keep your back straight and abdomen contracted.
Following position: Lift your leg bent up as if you were to kick the ceiling.
Return to starting position. (See photo)
You can add ankle weights when it becomes very easy.
Repeat 8 to 15 times, take a break and repeat. You can make up three of these. Repeat with other leg.
A variation of this exercise is when the top leg press several times before returning to the starting position.
Kicking extended
Starting position: Stand on the floor in four "legs." Keep your back straight and abdomen contracted.
2 position: Lift one leg straight until you reach the parallel to your body.
Return to starting position. You can add ankle weights when it becomes very easy.
Repeat 8 to 15 times, take a break and repeat. You can make up three of these. Repeat with other leg.
Bridge:
This exercise is good for the buttocks and abdomen.
Starting position: Lie on your back with your arms at your sides. Pull your stomach (this is very important to protect the back).
2 position: Raise your torso slowly starting to tail, putting the force on the buttocks and abdomen, not in arms or legs. Hold the position for several seconds. (See photo)
Return slowly to starting position. It is important to do this exercise slowly.
Repeat 8 to 15 times, take a break and repeat. You can make up three of these
Kicking:
Starting position: Stand on the floor in four "legs." Keep your back straight and abdomen contracted.
Following position: Lift your leg bent up as if you were to kick the ceiling.
Return to starting position. (See photo)
You can add ankle weights when it becomes very easy.
Repeat 8 to 15 times, take a break and repeat. You can make up three of these. Repeat with other leg.
A variation of this exercise is when the top leg press several times before returning to the starting position.
Kicking extended
Starting position: Stand on the floor in four "legs." Keep your back straight and abdomen contracted.
2 position: Lift one leg straight until you reach the parallel to your body.
Return to starting position. You can add ankle weights when it becomes very easy.
Repeat 8 to 15 times, take a break and repeat. You can make up three of these. Repeat with other leg.
Bridge:
This exercise is good for the buttocks and abdomen.
Starting position: Lie on your back with your arms at your sides. Pull your stomach (this is very important to protect the back).
2 position: Raise your torso slowly starting to tail, putting the force on the buttocks and abdomen, not in arms or legs. Hold the position for several seconds. (See photo)
Return slowly to starting position. It is important to do this exercise slowly.
Repeat 8 to 15 times, take a break and repeat. You can make up three of these
No comments:
Post a Comment