How To Train The Ass

How To Train The Ass
How To Train The Ass
Anonim

Training for a tight ass also includes tightening the thighs. There are actually very few exercises that only tighten the buttocks. To have a nice tight ass we can run every day, but if this seems impossible - due to time or lack of a suitable place for this purpose, try homework.

The ass does not look good at all when relaxed. Constant sitting at work further aggravates the situation and relaxes the buttocks. Exercise can tighten the muscles of the buttocks, but fat should be burned, not tightened.

Training
Training

To do this, you need a diet that is right for you. Whatever exercises you do, if you do not rely on proper nutrition, the effect will not be great.

We offer you two exercises for the ass:

For the first you will need a chair and a bed, if you do not have one, you can also use a blanket. Lie on the mat and place your feet on the chair so that your heels are resting on the seat of the chair.

The goal is for the knees to be bent at a 90 degree angle. You should transfer the right foot to the left - the right foot is supported on the left thigh (almost to the knee). The arms are stretched back along the ears. You should lift your butt up as the goal is for your arms to support you and your shoulders and butt to form a straight line, tighten your butt.

Then return, but do not relax the buttocks - when they reach about 2 cm from the ground, this is a repetition of the exercise. Your task is to do 2 sets of 20 repetitions.

At a more advanced stage, you can try not to bend your legs towards the thigh, but to support only one leg on the seat of the chair - the other to remain stretched in the air.

Hips
Hips

The next exercise is squats - do squats, then step aside. For this exercise, do 3 sets of 10 repetitions. It is important to have a straight back when squatting and to pull your hips back.

Your feet should be open enough - shoulder-width apart, and your toes should point forward. In the squats themselves, the knees should be in the same direction as the toes - forward, do not bend them inwards.

Recommended: