YOUR BUTTON WILL BE FIRM, WITHOUT STRETCHES AND CELLULITE: You only need to do one thing, IT'S SIMPLE, WOMEN LOVE IT!
Favorite exercises for the buttocks, such as lifting the legs, stride, etc., mainly train the Gluteus maximus or large muscle. And what about the other muscles?
In order to really have that round background you want, you have to focus on the Gluteus medius and minimus, which are located above and inside the large buttock muscle, and we actually often ignore them, writes "LOLUPS".
Experts will tell you that in addition to the beautiful appearance of the background, it is important to focus on them and reduce possible pain in the back and hips with exercises.
Clamshell, ie the shell, is an exercise that is often forgotten, and it is extremely good to activate all the muscles of the buttocks.
It is easily performed: you lie on your side, it would be ideal to have a yoga or exercise mat underneath, bend your legs slightly at the knees and connect your feet. To make you more comfortable, you can put one hand under your head while keeping the other freely stretched out on your upper body.
Movements: raise your knee as high as you can to make your legs diamond-shaped. Stay in that position for a while and return the knee to the starting position. The descent should take three times longer than the ascent. Repeat the movements at least 20 times and then change sides. And for better results, that is, greater resistance, you can also use exercise tape.
It is important to remember that there are no instant results. If you want a change in your body, you should perform this exercise at least three times a week.