Time for buttocks firming exercises. Mel B. claims that this is her favorite part of the body and encourages her to "burn off" excess body fat and exercise to firm and lift her bottom. See the descriptions of the buttock exercises for a 10-minute workout.

Buttocks exerciseswith Mel B. is a professionally prepared set of legs and hips. Regular training will bring visible results after a few weeks.

Do you dream of a shapely and firm bum? Start exercising, this workout only takes 10 minutes.

Exercises for buttocks: 1

Stand on your knees (hip-width apart), with your palms on the floor. Raise your right leg (bent) to the side so that it forms a right angle with the other leg. The exercise consists of rhythmically extending the leg and bending it to the starting position. Remember not to lower your leg for the entire duration of the exercise. Repeat for 30 seconds.

Exercises for buttocks: 2

Change of leg! Now the left leg is bent in the air, and you need to rhythmically straighten it. Repeat this exercise for 30 seconds.

Exercises for buttocks: 3

The starting position is the same as in the first exercise (kneeling, knees and hands hip-width apart). We practice without taking any breaks. Raise the right leg backwards, bend the knee and rhythmically raise it as high as possible, returning to the position in which the leg forms a straight line with the spine (do not lower it too low). We repeat the exercise for 30 seconds.

Exercises for buttocks: 4

Change of leg! We perform the same exercise as before, only with the left leg. Mel B. calls it a butt pumping exercise.

Exercises for buttocks: 5 and 6

The exercises are identical to exercises 1 and 2. A short moment to massage your sore buttocks and continue exercising!

Exercises for buttocks: 7 and 8

Identical to exercises 3 and 4. These are typical buttocks firming exercises.

Exercises for buttocks: 9

Lie on your side. Rest your head on your hand. Stretch your legs out by stacking them on top of each other. Pull in and tense your stomach. Bend the leg adjacent to the ground at the knee. You rhythmically raise and lower your straight leg, but it must not touch the floor (you keep it in the air all the time.Repeat this exercise for 60 seconds.

Exercises for buttocks: 10

The starting position is the same as in the previous exercise. However, you do not lift your straightened leg up, but bend it at the knee and straighten it once forwards and then downwards in this way: bend - straighten forward - bend - straighten down - bend. Repeat this exercise for 60 seconds.

Exercises for buttocks: 11 and 12

Change sides and repeat exercises 9 and 10 for the other leg.

Exercises for buttocks: 13

Lie on your back, stretch your arms along your body (palms up). Bend your legs at the knees. Pressing your hands to the floor, rhythmically lift your buttocks up. Remember about a tense stomach and tucked buttocks! Don't forget to breathe. Repeat this exercise for 60 seconds.

Exercises for buttocks: 14

Keep your buttocks up for 30 seconds. Hold on, making sure your buttocks are firm and taut at all times.

Exercises for buttocks: 15

The position is the same as in the previous exercise (taut buttocks up, hands close to the floor). Rhythmically, take turns spreading your knees without taking your feet off the floor and joining your legs.

It was the last buttock shaping exercise. Repeat them regularly for a firm and shapely bum.

Remember to stretch after training. http://wformie24.poradnikzdrowie.pl/zajecia-i-treningi/zecja-cwiczen-rozciagajacych-galeria_37012.html

Category:

Thighs and buttocks