Top 5 simple and effective exercises for buttocks by Katya Usmanova

Top 5 simple and effective exercises for buttocks by Katya Usmanova

Training of the Russian fitness bikini champion will help to reduce volumes and make the figure more relief.

Beautiful, slender and relief legs look aesthetically pleasing in any outfit. But to achieve such a result, you need to try. In addition to controlling your diet, it is important to exercise regularly. The secret of perfectly beautiful legs and buttocks knows Katya Usmanova, the Russian fitness bikini champion and finalist of the Arnold Classic. If you dream of looking sexy in any clothes and under any circumstances, this workout is for you.

Russian fitness bikini champion

This will be a circular and intense workout. We will work on the most problematic female areas: the top of the buttocks, the “halife” zone and the inner part of the thighs. All we need is a mat and a cheerful working mood.

Inclines “Good Morning”

Technique

• Put your legs together and bend them slightly at the knees.
• Keep your hands at your chin.
• Tilt the torso forward until it is parallel to the floor. Keep your back straight, keep your lower back and legs locked. Transfer the center of gravity to the heels.
• Straighten the torso back to the starting position. Rise at the expense of the buttocks.

Do 20-50 times.

Leg swings to the sides on the mat

Technique

• Lie down on a gymnastic mat. Keep your hands behind your head.
• Raise your legs vertically. They remain bent at the knees.
• From this position, first straighten the legs completely. Then spread them apart. The legs should be as tense as possible.
• Then bring them together. And again bend the knees.

Do 20-30 times.

Lifting the hips up lying down

Technique

• Lie on your stomach, legs bent at the knees, heels together, toes apart.
• Fold your hands in front of you, rest your forehead on them.
• Press the entire torso to the floor.
• Raise your legs up. At the top point hold your legs for a few seconds.
• Lower your legs, trying not to touch the floor with your knees.

Do 20-30 times.

Training is over.

For better effect repeat the circle of five exercises three times. Do not forget to listen to your body. If it is very difficult for you, do less, but better.