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Let’s say you have a fresh floating suit or swimsuit and want to show your stuff at the swimming pool or beach. but You are weak and embarrassed. butt And you have legs. Fortunately, there are exercises that will teach you how to firm your butt Pay attention to your leg muscles and gl bone muscles, including your quads, butt muscles, and hamstrings. In addition to exercise, you can eat a healthier diet and reduce the number of calories you get in a day. A low-calorie diet and adequate exercise can reduce the number of calories gained in a day can firm your legs and butt Regardless of the time of year.
How to do butt
There are many techniques for correcting buttocks. butt You can literally look better in all kinds of clothing, including swimwear. Here are a few unkind techniques you can try
1. hip remove the progression
This is not a bad exercise for the lower back and upper but muscles. Place this on a flexible mat to protect the spear.
- Lie on your back and extend your arms out to the sides. Your knees must be bent and your feet must be standing on the floor.
- Try to lift your feet to the ceiling. Hold this posture for one count, then lower your legs again. butt down.
- Perform these lifts for no more than one minute. There you will tighten your buttocks muscles and exert hamstring effort. Keep your back straight as you do this.
- If you want to make it harder, extend one of your legs if you stay at the top of the rise. Hold this position for no more than 5 seconds.
- Next, place the feet on the floor and return the hips to the floor.
- Repeat this rep for 30 minutes, then change to the other leg for 30 minutes.
2. teling.
This is not a bad exercise for the BUT muscles. This is a burnout if the exercise is done correctly. This is what you do:
- Lie down on a mat with your arms at your side.
- Lift your legs and bend your knees at a 90 degree angle so that your feet are perfectly perpendicular to the mat.
- Slowly push your left foot to the floor and repeat with your right foot.
- This exercise should take no more than one minute.
- If your back hurts during this exercise, do not throw your toes to the mat.
3. front leg rises.
This exercise stretches the quads and tightens the glutes. It sounds difficult. but Actually, it is not that difficult. Here’s what you do: Stand up.
- Stand with your feet hip-width apart. Use a 5-pound dumbbell on each arm.
- Lift your right leg about 2 inches off the floor.
- Place your hands in front of your torso, at chest level, palms down.
- Raise your straight left arm about three points above your head and return it to its original position in front of your body.
- Do the same with the other arm and leg until you are within 4 repetitions per arm with a total difficulty of 8 repetitions per set.
4. squat with pump support
This is a good way to close when to firm your butt field quads and glutes. This is a powerful exercise that can be performed in the following way
- Stand with your feet shoulder-width apart, friends to friends.
- Squat down with your fists close to your chin.
- Place your left foot behind you and raise your arms in front of you.
- Return to the squat and do the same on the opposite side.
- Alternate sides for up to a minute at a time.
- Keep your weight behind your heels during the squat.
- When extending one leg back, be careful not to twist the hip in any direction. 5.
5. one-leg squat with towel
This exercise places additional emphasis on the back of the hips and lower legs. Basically, you will do the following
- Elevate the leg to a systematic position. Place your right leg on a rolled up clean towel.
- Slide the clean towel to the right with your weight on the left leg.
- Return the clean towel to its original position.
- Perform this aspect for 30 minutes. Bend your elbows and hold your fists close to your mouth.
- Bend your left knee at approximately 45-90 degrees and squat down.
- After 30 minutes, switch legs and repeat on the other side.
6. dumbbell squat
This exercise works the glutes and quads. Here’s how it works:.
- With feet shoulder-width apart, hold an 8- to 10-pound dumbbell in your hand at leg height.
- Squat as if you were sitting in a chair with weights on your heels.
- Tighten your glutes as you return to the stretch.
- Repeat 15-20 times.
- Always keep your strength in the heel area and be careful not to let your knees drown out your toes.
- Try this without weights. but Try an explosive jump while actually crouching.
7. plié
If you want to be aristocratic. to firm your butt This is a type of choreography that fixes the glutes. Here’s how to do it
- Stand a little wider than shoulder-width apart and point your toes outward.
- Place your hands in front of you and squat.
- Return and repeat the movement. Be careful not to squat as much as possible.
- Place your tailbone down and tighten your buttocks. Try to stay as long as possible.
- Perform this movement for one minute at a time. 8.
8. explosive thrust
In order to know how to firm your butt This exercise must be done in an aristocratic manner because Stretch the glutes to assure optimal coordination and balance. Here is how to do it
- Place both feet in a fixed position and place your hands on your feet.
- Extend one leg forward. Alternate going to 60 seconds.
- Clench your fists in front of your mouth and step forward with both feet at the same time. The front knee should be bent at about 90 degrees and higher than the ankle.
9. digging climbs while rotating.
This weakens and strengthens the leg the butt muscles, abdominal obliques, and windows. The method is as follows.
- Lie on your side with your head resting on your palms.
- Bend your knees forward about 45 degrees.
- Hold a 5- to 8-pound dumbbell in your opposite hand and bend your elbow.
- Raise your thighs and upper arms to a 90-degree angle toward the ceiling. Do not swing your legs or keep them perpendicular to the floor.
- Hold for 2 seconds, repeat for 1 minute, then switch sides.
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