The beach season is just around the corner, very soon our lovely swimsuits will get out of the closet bins, and the general fitting will begin. That’s when it becomes clear who ate what, and how active he was in the winter. In anticipation of the “big beach access”, we will begin to actively tidy up our body – legs, abs, arms …

And if you are the owner of a swimsuit with such frank panties as the V triangle, thongs, the Rio triangle, Miami, and even the “conservative” Brazilian bikini panties, then the first thing to take is the buttocks.

And even if men say that the elastic female ass takes only third place for them, we know that on the beach, it will be far from third, and maybe second or even first.

1. Famous fitness athlete Marla Duncan has developed such a “universal” buttocks exercise that suits any figure, and besides, it can be performed in any conditions, at any time, and at any time. Throughout the day, she trains her buttocks, simply tensing and relaxing them. Cooking dinner, talking on the phone, lying on the couch? Don’t waste your time with these simple and effective exercises.

2. Elementary pelvic lifts are no less effective.

This exercise not only tightens your buttocks, but also stretches the front of the thigh.

We lie down on the floor, legs bent at the knees shoulder-width apart. Squeeze your buttocks and lift your pelvis. Alternately lower and raise the pelvis as high as possible / Remember to keep the buttocks clenched. Do 4 sets of 30 reps.

You can do pelvic lifts with knee movements.

We lay down on our back, legs to the side, knees together, pelvis at the top. We lower the pelvis down, without reaching the floor, and at the same time spread our knees to the sides, as wide as possible. We push the pelvis up by squeezing the buttocks, and at the same time we connect the knees. This exercise is useful not only for the buttocks, but also for the lateral surfaces of the thigh. To begin with, you can perform 2 sets of 10-15 times, subsequently the number of approaches can be increased up to 4 times, and the number of times up to 40.

3. Regular squats are very useful for strengthening the muscles of the buttocks.

Feet shoulder-width apart, arms outstretched. We squat to a right angle, without lifting the heels from the floor. Watch the position of the back during execution, the back should be straight, slightly arched in the lower back. We perform 2 sets of 15-25 times, or 4 sets, depending on your readiness.

4. Lunges forward.

A fairly active and energetic exercise that requires good effort.

Legs together, arms extended along the body. We step with the right foot forward by 80 centimeters. As soon as the right foot touches the floor, we lower the left knee to the floor.

We return to the starting position, and continue to perform the exercise with the left leg.

Lunges can also be done with feet shoulder-width apart.

It is possible to perform lunges first on one leg, and then on the other. Сделайте 3−4 подхода по 10−20 раз в зависимости от вашей readiness.

5. Leg swings.

5.1. Get on all fours, keep your back straight. We perform leg swings back-up, as high as you can. We do not lower the leg to the floor, but slightly hold it above the surface, and again raise it up. Do 10-20 swings with each leg.

5.2. Mahi leg bent at the knee.

The starting position is similar to the first. We swing the leg back and forth, but at the same time the leg should be bent at the knee, forming a right angle. Do 10-25 exercises.

5.3. Mahi to the side

From the same position, we perform swings to the side. Raise the leg, bent at the knee to the side, to the level of the buttocks.

5.4. Starting position – on all fours, back straight. We pull the bent leg forward, to the chest, and then throw it back with force, completely straightening it. Do 25-30 movements with each leg.

6. Exercises lying on the floor.

We lie down on our stomach, legs together, clench our palms into a fist and place them under the chin. Slowly, without bending, raise the leg as high as possible and remain in this position for 5 seconds. Slowly lower the knife, and do the same with the other foot.

Exercises can be made heavier if you perform small circles with your raised leg. In this case, the sock should be turned inward.

This exercise can already be performed in the starting position – lying on the floor, arms extended along the body, palms clenched. When raising the right leg, the right hand, clenched into a fist, rests on the floor, and vice versa.

And finally, two very effective and simple exercises.

7. Get on your knees, put your hands on your belt. We sit on the floor on the left buttock, return to the starting position, and sit on the floor on the right buttock. We perform until we feel fatigue in the muscles. Do not sit on your feet, otherwise the expected effect will not be. This is a rather difficult exercise, but at the same time very efficient!

8. Sit on the floor, legs extended forward, back straight. We go forward using only the movements of the buttocks. We reach the “destination” and in the same way, straining the buttocks, we go back with our backs, without turning around. Repeat these movements 5-7 times.

Do not be lazy to do such simple and at the same time useful exercises, because the beach season is inexorably approaching!