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Hot Buns for Hot WeatheróBreak Out the Bikini

There are six exercises that will ideally fashion your fanny and get it ready for summer.

 

All year long you have been overworked—constant meetings, phone calls, heaps of papers, endless problems requiring your immediate attention. Your boss is pleased with you and even promised you a raise. Unfortunately, satisfaction from your work is spoiled by the fact that all those endless hours of sitting at your desk have left indelible effects on your figure. From constant sitting your buttocks seem to have taken the form and size of your armchair.
But before you give way to despair and forever forget about the very existence of the bathing suit known as a bikini, try this wonderful mix of exercises. With the help of these exercises your buns will regain their firm, round form.

 

The key to this training is working out the buttock muscles at different angles. All exercises are performed in the standing position, but due to some small intricacies of the exercise (for example, changing the position of the toes or knees), you will expend energy on muscles in different directions.

 

Shape your buttocks with the help of these effective exercises:

 

Complex 1

 

Is it possible to strengthen your muscles without lifting weights? Of course, if you learn how to isolate each of them. The main thing needed to reach the desired result is to perform the exercises correctly. All movements should be accurate and exact; while doing the exercises your hips should remain stationary (For different results, we advise you to lift weights).

 

Don't worry, you won't spend too much time on each exercise. Since you are isolating buttock muscles constantly during a session, you can get visible results working out just three times a week for ten minutes. To effectively perform these exercises you will need a sturdy chair.

 

  1. Lunge
    Stand behind and to the left of the chair, put your left hand on your hip and your right hand on the chair back. Stand in a starting position for a lunge: right leg ahead, left leg back, with only your toes touching the ground. Your legs should be shoulder width apart. Keep abdominal muscles strained and shoulders loose and relaxed. Make a lunge. Make sure your right knee is just over your right ankle-bone and your left knee should be facing the ground, nearly touching. Strain your buttocks and return to the starting position. Perform eight to 12 repetitions. This exercise strengthens the buttock muscles and the front and back of the hips.
  2. Curtsy on one leg
    Stand behind and to the left of the chair with your left hand on your waist and your right hand on the chair back. Lift your left knee up to the height of your waist; your left foot should touch your right knee. Straighten your chest with your backbone in a neutral position (don't retract your buttocks). Hold the position of your left leg while bending your right knee as if you are trying to sit on the edge of a chair. Strain your buttocks and straighten your right leg. Perform eight to 12 repetitions. This exercise strengthens the buttock muscles and the front and back of the hips.
  3. Turn
    Stand behind and to the left of the chair with your left hand on your waist and your right hand on the chair back. Lift your left knee waist-high while touching the right knee with your left foot. Straighten your back. Strain your buttock muscles and pull your left knee to the side as far as possible. Don't move the position of your hips. Slowly return to the starting position. Perform eight to 12 repetitions. This exercise strengthens buttock muscles.

    Program

    Warming-up: Begin every training with a five-minute warm-up. March in place walk quickly, then make several turns with your hips. Lift your knees at each turn.

    Complex 1: Perform a block of these exercises in the following order: lunge, curtsy, turn. Repeat the combination 10 times, then repeat the combination with the other leg.

    Complex 2: Perform a block of these exercises in the same order as Complex 1, first with one leg, then with another. Don't take breaks between blocks.

    Finishing Up: At the end of every training session stretch out the hip and buttocks muscles, holding each stretch for 20-30 seconds.

    1. Lift your right knee up to waist-level and embrace it with your




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