Star Verified: 5 Simple & Effective Butt & Hip Exercises

Star Verified: 5 Simple & Effective Butt & Hip Exercises
Star Verified: 5 Simple & Effective Butt & Hip Exercises

Video: Star Verified: 5 Simple & Effective Butt & Hip Exercises

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It has been proven that high-amplitude workouts with fitness bands (also called fitness bands) are much more effective than cardio or exercise machines. We asked Soul Rebel Sports Club functional training coach Dmitry Vaschenko to make us a set of simple but effective exercises for general tone and muscle pumping with an emphasis on the hips and buttocks, and the singer and actress Yulia Parshuta - to show how to perform them correctly.

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“Perhaps the most important thing in training with a rubber band is correct adjustment of positions. Exercises should be performed smoothly and without jerking, taking breaks and several runs. Workouts can be combined with other loads, diversify the complexes and choose your own exercise order so as not to get bored. The advantages can be enumerated indefinitely, but it is better to try it yourself."

1. Walking squats

Fasten the elastic to the lower leg, place your feet wider than your shoulders so that the elastic is taut.

Sit down parallel to the floor. While in this position, take a step back with your right foot, then step forward. When striding, the knee should be aligned with the toe. Take 15-20 steps on each leg.

2. Squats with a swing

Fasten the elastic to the lower leg, place your legs so that the elastic is in constant tension. As you inhale, sit down, pulling your pelvis back. As you exhale, stand up and swing your leg backward, straining the gluteus muscles. While swinging, point your toe down. Do the exercise, alternating legs, 15-20 times.

3. Deadlift with elastic

Stand on one end of the elastic with two feet, and hold the other end with your hands to stretch. The position of the legs is hip-width apart, arms are straight. Take your pelvis slowly back, while keeping your back straight, and bend your knees slightly. Having brought the slope to parallel with the floor, return to the starting position. Repeat the exercise 12-15 times.

4. Deadlift on one leg

A functionally sophisticated version of the basic deadlift that focuses on coordination and balance. Stand on one end of the elastic with two feet, and hold the other end with your hands to stretch. The position of the legs is hip-width apart, arms are straight. Take your pelvis slowly back, while keeping your back straight, and bend your knees slightly. Simultaneously with the bend, take your right leg back and your left hand to the side, with your right hand reaching for the elastic. Having brought the slope to parallel with the floor, return to the starting position. Repeat the exercise 12-15 times on each leg.

5. Jump squat

Starting position - feet shoulder-width apart, arms bent at the elbows in front of you. As you inhale, begin squatting, pulling your pelvis back and dropping to parallel to the floor. From the squat position, try to jump as high as possible and at the time of the jump, spread your legs to the sides. It is necessary to land in the starting position. Do this exercise 12-15 times.

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Photo: Ekaterina Gerbei

Style: Julia Babkina

Makeup: Alena Kostyuk, PENG Lead Makeup Artist @peng_msk

Hair: Alena Kostyuk for Oribe @oribe_russia

Producer: Oksana Pashkevich

Photographer's assistant: Maxim Dumnov

We are grateful to the fitness club Soul Rebel Sports Сlub, and personally to Ivan Borodin for help in organizing the shooting.

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