Do you want your buttocks to be more toned and firm?
What is there, all though, but often people want to increase the athletic performance of the gluteal muscles – to jump higher and be stronger and more resilient.
It seems to me that there is nothing sexier than rock-solid buttocks that look good in any pants (not just leggings).
Hip abduction
The U.S. Committee on Physical Education, in conjunction with the University of Wisconsin, conducted a study to find out which exercises best engage the gluteal muscles. Guess which exercise topped the list for the gluteus maximus?
How to do this exercise:
Get on all fours, keep your back in a neutral position, and press – in tension. Lift your right leg up, keeping your knee at a 90-degree angle throughout the movement, your heel should be “looking” at the ceiling, and your thigh and knee should be parallel to the floor. Lower your leg down and repeat with your left leg.
Notes:
- You need to protect your back from injury. The neck should also form one line with the back – a straight line (respectively, you need to look down, not up).
- To make the exercise more difficult, add weight to each leg, hold the kettlebell in the knee joint, or perform this exercise using a special simulator.
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