8. Squats
7. Quick squats
The goal is to perform classic squats as you faster. Start with a series of 10 and increase the number every day.
6. Running
There is no better way to weight loss from running. Since it uses the muscles of the entire body.
5. Jumping
Jumps are best suited precisely to tighten your butt. Do with legs apart and arms stretched up.
4. Weight lifting
Place the dumbbells in front of you and standing position raise them up.
3. Cycling
Cycling is great exercise for your butt and legs.
2. Swimming
Swimming stimulates and tightens the muscles of the whole body, especially the butt.
1. Climbing stairs
Climbing stairs is ideal for tightening your butt, especially if you upload them through one.
Perhaps many people would regard with skepticism the short workout. For them real load requires a minimum of an hour in the gym. The next item are supporters of intensive training with a short duration. According to them, only 15 minutes high pressure can do wonders for your figure.
According to a recent survey it is brief and intense exercise significantly increase metabolism and improve bone density. Another study in 2011 even found that daily 15-minute workout can add about three extra years to your life! In other words - the little daily effort brings great benefits.
Ben Greenfield, an expert in fitness and triathlon explains 15-minute workout as follows: "It is" isometric "exercise, which means that you get to keep your body in each of the specific position for a certain period seconds. Then repeat the cycle of exercises three times. "
Sequence of exercises:
- First plank exercise - 45-60 seconds;
- The second exercise is the side plank, 20-30 seconds on each side;
- Third-squat exercise is 45-60 seconds;
- Fourth pushup exercise with dumbbells without bending at the elbows - 45-60 seconds;
- Fifth exercise - attacks knee on the floor - 20-30 seconds per side;
Many people are starting to care more and more of the quick and efficient workouts. They are easy to practice, as it does not require a lot of time and can even be made at home. At first glance, 15-minute workout may seem easy, but do not be fooled, it is not. After a certain period of time and perseverance you will feel that you are becoming stronger.
- Sixth exercise - jumping high knee lifted - 20 seconds;
- Rest - 10 seconds;
- Seventh exercise - jumping - 20 seconds;
- Rest - 10 seconds;
* Repeat the series of exercises four times!
- Break time - one minute;
- Push anvils - 20 seconds;
- Rest - 10 seconds;
- Squats - 20 seconds;
- Rest - 10 seconds;
* Repeat the series of exercises four times!
Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in motion: ankles, gluteusi, rear thigh muscles, shoulders
Equipment and facilities: None
Level: Beginner
Movement: Pushing
Method of execution
➡ Start in calm position, the legs are spaced shoulder width apart and hold your arms close to your body.
➡ To start the movement, crouched down slightly and hop possible - high.
➡ fully stretch all parts of the body, feet and hands are spread out away from the body.
➡ When landing, gather the limbs and feet take the load.
