8 simple exercises with elastic for very beautiful buttocks

Spend a lot of time sitting at the computer in the office? Then this workout is for you. How to pump up beautiful buttocks, shows Inna Simonova, the fitness trainer of the fitness studio

FIT4EVER

, an international class master of sports in short track.

Inna Simonova

fitness trainer of the fitness studio FIT4EVER, master of sports of the international short track class participant in the Sochi Olympics

- Exercises on the buttocks will be more effective if performed with an elastic band. Gum can be selected with varying degrees of resistance - depending on your physical condition. Perform this set of exercises regularly.

By the way, it can also be used as a circular training. Rest after the first approach - and start from the very beginning (do two to five sets).

Wide squats with a delay at the bottom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

  1. Place the elastic just below the knees, spread your legs wide shoulders.
  2. Do the squats. Hands in the lock at chin level.

  3. Hold at the bottom for a few seconds.
  4. Return to starting position.
  5. Repeat 15-20 times.

Lunges back with a step back in side

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

  1. Starting position, legs, shoulder width apart, arms in the castle. Place the elastic just above the knees.

  2. With your right foot, lunge diagonally to the left. Lower the housing forward a little.
  3. Then, take the right leg to the right and up.
  4. Return to starting position.
  5. Repeat 15-20 times.

  6. Perform the same exercise with your left foot.

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

  1. Sit down, as you did in the first exercise.
  2. Spread your legs as wide as possible.
  3. Hold this position for a few seconds.
  4. Return to the starting position.

  5. Perform 15-20 repetitions.

Romanian traction with rubber

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Cyril Skom

  1. Place the rubber band between the sneakers and the floor. Bend your legs slightly at the knees. Keep your back straight.
  2. Pull the elastic up, straighten the body.

  3. Repeat 15-20 times.

Exercise "swallow" with rubber band

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

  1. Press the elastic to the floor with the foot of the right foot. Hands pull the elastic up.
  2. Gently begin to lift the left leg back and up, while lowering the body.
  3. Hold this position for a few seconds.

  4. Return to the starting position.
  5. Repeat 15-20 times.

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

  1. Lie on the mat, place an elastic band on your feet just above the knees, bend your legs at the knees.
  2. Lift the buttocks.
  3. Bring your knees as wide as possible.

    Hold this position for a few seconds.

  4. Keep your knees together.
  5. Get down on the floor.
  6. Repeat 15-20 times.

Leg legs apart with rubber band

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

  1. The initial position of the lying.

    Place the gum in the calf muscles, lift the legs.

  2. Spread your legs as wide as possible.
  3. Return to the starting position.
  4. Repeat the exercise 15-20 times.

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

8 simple exercises with elastic for very beautiful buttocks

Photo: Kirill Skom

  1. The starting position is the bar on straight arms.

    Place the gum in the calf muscles.

  2. Take your right foot up.
  3. Return to the starting position.
  4. Take your left foot up.
  5. Return to the starting position.

    Repeat 15-20 times.

The Challenger editorial staff thanks the FIT4EVER fitness studio for their help in organizing and conducting the shooting.

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