HowStuffWorks Responds: Exercises to Train at Home (III), the Buttocks

Following training at our House, and carried out in order to maximize the tools fair, we are going to focus on one part of the body that many people brings the head. It is of the buttocks, work in this area will help us keep muscles toned in this part of the body. It is easy to conduct this training in our House, so we are going to recommend three exercises to carry it out.

For the realization of all of them simply need a mat on which we will support, although many people, as they advance training and gain strength, may use a ankle weight to increase resistance that we must face, but most importantly to get good results is to concentrate on the work area and perform well each and every one of the movements that we are going to carry out.

Kick butt

To begin what we recommend is one buttocks back kick. To carry out us must put on all fours on the mat supported by the elbows and the knees and keeping your back straight at all times what we will do is a movement simple but concentrate on the part of the buttocks. The movement will consist of raising one leg while the other keep it supported to the ground.

The way lift it will be push it towards back as if we knew a coz, only that we must reach as far back as possible, noting as the part of the buttocks shrinks, and returning to the starting position it is not necessary that we reach the same height as supported leg, they maintain tension and obtain best results what to do will be staying a little farther back to throw the kick.

Side kick

Another exercise that we propose to the side area of the buttock It is the so-called side kick. For this purpose also will place us on the mat on all fours in the same way as in the previous. In this position and keeping the back straight what we will do will be laterally lift one leg while the other stays on the floor.

The way to elevate the leg is lateral, and so we’ll keep it bent by the knee, should be part of the gluteus which hold all the exercise stress. On this occasion We must raise the leg as much as possible and yes that is important to get down to make this exercise more travel.

Cat walk

As a last option we propose an exercise known as Cat walk for you will only need our body. What we will do will be walking in a somewhat peculiar way, and so we place on all fours, but on this occasion not we will build to the ground by knees, but with the tips of toes, as we walk in this position, i.e. with both hands resting on the ground, imitating a cat’s footstep.

It is important to move the legs, we go for the knees under the trunk making a deep and well marked movement in which buttocks remain elevated and incurred throughout the entire movement, they will be those who will work and will endure the tension throughout the whole.

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