1 мышцу включаю и попа уже НЕ ДРЯБЛАЯ. Тренировка для ягодиц в домашних условиях

Hello friends! In this video, a super effective workout for the middle buttock muscle that will make your buttocks round and elastic, without sagging sides, without frills and without sagging down. You can do this workout anywhere because it does not require additional equipment. A rug is enough, you can take a towel or a blanket instead. And I will also show you options for performing exercises for beginners. So you can do everything, even if you haven't been training for a long time or haven't been training at all. Before we start, let's get acquainted. My name is Katya Medushkina. I am a fitness coach and health nutrition specialist and weight loss correction. The author of the legendary course on slim legs and elastic buttocks in 14 days. Smooth legs without cellulite and without frills, in which more than 20,000 girls and women of different ages have already received. And actually, I myself am a case in my method of accelerated local fat burning. And in my 40 years, I removed cellulite on my hips and buttocks in 7 days. I talk about this in more detail in a useful issue. Be sure to watch it. I leave a link to it here in the tips and in the description to this issue below. Well, we are starting the workout. Like the video if you want minus 5 centimeters on the hips. Like and let's go! The first exercise. We go down to the mat, lie on our backs, legs bent at the knees. The feet are approximately hip-width apart. The emphasis is on the heels. That is, our socks are torn off and raised up. From this position, we perform the buttock bridge, raising the pelvis, squeezing the buttocks into ourselves. The hands remain on the floor. The emphasis is on the shoulder blades, not on the neck, but on the shoulder blades. The weight of the body remains here. And at the extreme point, when we squeeze the buttocks into ourselves, we bring the knees together and spread them. And we return to the starting position. We lie down on the mat again. On the exhale, once again. Up. Squeezed. Squeezed the buttocks into themselves as much as possible. Bringing the knees together as much as possible. Spreading the knees as much as possible. And on the inhale, we rise up. Once again. Exhale. We go down. Exhale. Bringing together. Spreading. We go down. Exhale. And on the inhale, we go down. The second exercise. We do it while standing. We bend our knees at once. That is, we have a light half squat. We go down. Hands behind the head. Elbows are spread as much as possible to the sides. The back is straight. The gaze is directed forward, in front of us. From this position, we move away. That is, we move not in the back, not in the knees. We move in the hip joint. That is, we are like a toy, like a hinge. Here it is inserted. We bend. We bend in the hip joint. We unbend. We bend in the hip joint. We unbend. And the butt goes back. We are with the back as straight as possible. We fixate. We bring the shoulder blades together. We bend down on the inhale. To the parallel with the floor. The whole back is straight. We feel the stretch on the back of the thigh. And the tail of the butt is bulging. Right there. That is, we kind of stretched ourselves in different directions. And with exhalation. We feel, yes. We are unbending in the hip joint. We are straight up. We will feel how we lift ourselves with the muscles of the buttocks. Yes. Again. We rise with the breath. We feel the muscles of the buttocks. Again. On the exhale. Down. To the parallel with the floor. If the stretch does not allow, then you stay there. At that point. Yes. Where we were able to stretch. Without violating the technique. With the breath. We rise up. Down. Exhale. We see, yes. A straight line. Or rather, with the breath. Yes. We went down. With the exhalation, we rose up. Again. In dynamics. And we rose at the expense of the buttocks. Down. And we pull ourselves out with the buttocks. Down. Exhale. Buttocks. And the third exercise. It will be quite difficult here. Therefore, I will show two options for performing the exercise. For more prepared and for beginners. We go down with you on the mat. We look so that the emphasis is on the hand bent in the elbow. And the elbow. Be sure to check that it stands clearly under the joint. Yes. Clearly under the shoulder. That is, in this case, we will not have a load on the shoulder joint. Here we are lying. Not on the bone. Not on the hip joint. We lie with you on the crotch. On the buttock. Also check that we are a little bit at an angle. We do not injure the joint. We lie on the buttocks. Legs are bent at the knees. The feet are brought together. They are next to each other. And from this position, we rise up with the exhalation. We push our body up. So that we have one straight line. Here we have an additional plus. The core muscles. The abs muscles. The oblique abdominal muscle. Which also gives us a feminine, beautiful silhouette. And from this position, we pushed up with the exhalation. And we raised the leg. The knee was brought up. Rather, we did not raise the leg. And the knee was turned up. As if directed to the ceiling. And the feet are directed to each other. We do not pull the foot. But it remains in place. Again. With the exhalation. We rose up. And the leg was brought up. You will feel. And here we will have tension. On the side. Which gives us. Rounds the buttock. And here, when the knee is turned. We will also have tension. Which gives us a beautiful round buttock. And with the inhale. We went down. We check that the shoulder and elbow are on the same line. Exhale. We turned the knee. Inhale. We went down. Exhale. We turned the knee. We pushed the pelvis up as much as possible. And with the inhale. We went down. I take my hand again. Exhale. We turned the knee to the ceiling. We went down. Now I show the option for beginners. If this option is too difficult for you. Then you stay here. Everything remains in the same position. We straighten the upper leg. We pull out. And on the exhale. We raise the leg up. We feel the same tension there. That is, the tension is on the same part. The same middle buttock muscle. With the exhale. Raised. Felt the tension. With the inhale. We lowered the leg down. Exhale. We lowered the leg down. We check the elbow. It must be under the shoulder. Exhale. And down. Gradually, as your muscles get stronger. Then you move on to a more difficult version of this exercise. Well, how do you like the workout? Did your butt burn? Write in the comments what are the feelings after the exercise. And which exercise was easier. And which was the most difficult. And I will recommend you one more workout on my channel. It is called 4 simple exercises. For round buttocks. It can be alternated with these exercises from this issue. It will be such a cool complex for a week. I leave a link to this workout for you here in the tips. And in the description to the video below. Well, if you want to know everything about the method of accelerated local fat burning on the legs and buttocks. Get rid of excess volume on the legs and buttocks. From cellulite. From ears and gallows. Remove rags and cold on the legs. Then come to my free master class. Step-by-step plan for quick weight loss of legs and buttocks. How to remove minus 10 centimeters on the hips in 2 weeks. I will give a step-by-step instruction on how to become the one whose legs and buttocks look around. Who undresses without hesitation on the beach and in the pool. Wears the shortest skirts and shorts. Who enjoys looking at himself in the mirror. And brings beautiful photos from the vacation. Not only the face, but also the legs. Free registration for the master class. Link in the description below this video. Register right now. And come and get a step-by-step plan. Like if the release was useful. Subscribe to my channel if you are with me for the first time. And do not forget to turn on the bell with notifications so as not to miss new useful releases. Katya Medushkina was with you. I am waiting for you at the master class. See you in the next videos. Hug tight. Bye Bye.