The trainer advised three exercises for the elasticity of the buttocks

Fitness trainer Alexander Karpov advised three exercises for the elasticity of the buttocks. His words are quoted by Sport-Express.

Karpov called the glute bridge with a barbell one of the most effective exercises: “Starting position: lying on your back, bring your shoulder blades together, bend your legs at the knees at a right angle. Place the barbell on the bend of the legs and body. Make an emphasis on the feet with an emphasis on the heels. Technique: lower the pelvis, due to the tension of the buttocks, return to the starting position, at the top point of the movement, you need to strain the gluteal muscles as much as possible.

The next exercise that Karpov advises to do to pump the buttocks is hip extension in a crossover, a power insulating simulator that allows you to work out the muscles of the chest, shoulder girdle, back and abs. To do this, you need to put a step platform or a yoga cube under one leg, and place the other on the simulator. “Starting position: standing, place the supporting leg on the platform. Hold on to the trainer with your hands. Straighten your back and fix in this position. Both legs are slightly bent at the knees. Maintaining the position of the back and preventing movement of the spine, unbend the leg, ”explains the specialist.

Another way to improve the elasticity of the buttocks is climbing to a high step. To do this, you need to put your foot on the platform, transfer your body weight to it with support on the heel and rise. Next, you need to put the second leg for balance, and then return to the starting position, while not “falling” on the leg standing behind, but lowering on the “working” leg.

Previously, fitness instructor Jenny Francis-Townson talked about five options for effective 20-minute workouts outside the gym. She noted that cleaning, gardening, walking at a fast pace and dancing to your favorite music are suitable for this.