A firm butt without cellulite is the dream of many women. A high-quality drinking regime, a healthy diet and exercise help in the fight against orange peel. Therefore, get inspiration for new exercises and include them in your daily routine! You won’t need any equipment, so you can start exercising anywhere!
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If you are tired of the classic squat, include its alternatives. One effective way to perform a squat is with lunges.
Stand shoulder-width apart, point your toes out, and inhale, jump your feet together. With an exhalation, jump up again while keeping your palms together in front of your chest. Push your shoulders down, keep your back straight and your core strong. You should have your bottom low enough and transfer your weight to your heels when you bounce.
Do twenty bounceswith the fact that you will count the jump towards and away from each other as one repetition.
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After the dynamic exercise, the static exercise follows, but no less demanding. By staying in the squat, you will strengthen your buttocks and thighs.
Stand shoulder-width apart again, turn your toes slightly apart and create a right angle in your knees. In this position, keep your back straight, your head in extension of your spine, stretch your arms in front of you and push your butt backwards. Knees should be at shoulder level.
Hold the squat as long as possible. For greater difficulty, you can include small clays. Repeat the endurance preferably three times.
Single leg deadlift
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Although the name may sound dangerous, this exercise is both strength and balance. For beginners, we recommend performing the exercise without load.
Stand up straight and take a stable position on one leg. Keep your weight on your heels and as you exhale, lean forward. The standing leg should be slightly bent at the knee and the arms extended in front of you or perpendicular to the ground.
You should be able to feel the back of your thighs and butt on the deadlift. When returning back to the original position, try to squeeze the buttocks and pull in the tummy.
Repeat the exercise at least ten times on each leg.
Pelvic lift and endurance
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Pelvic lifts are one of the most effective exercises for the butt. Lie down on the mat, bend both legs, place your hands along your torso. Then lift your butt off the ground as much as possible. Push your hips up with your butt tucked.
Always lift the pelvis with exhalation and lower it with inhalation, but do not place the bottom completely above the ground.
An effective trio of exercises: 20 full pelvic lifts, 20 hmits and 30 second hold.
Raising the leg with the pelvis up
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You may be familiar with lifting the pelvis on one leg, but have you tried holding the pelvis up and moving only the leg for a change? With this exercise, the back of the thighs, where the cellulite sticks the most, will take more time.
Stay on the mat and raise the pelvis again. But this time, extend one leg parallel to the thigh of the other leg. Fix the pelvis as high as possible and, with the leg stretched, perform the movement up (to the level of the thigh) and down (just above the ground).
Do it fifteen repetitions on each side.
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Now move to your knees. Lean on your palms and bend your arms slightly at the elbows. With an inhale pull the knee to the chest, with an exhale stretch the leg behind you and tighten the gluteal muscle. You should perform the movement at a slower pace and you need to concentrate on activating the muscles.
After fifteen repetitions, repeat the exercise on the other leg.