3 Minute Butt and Thigh Workout for a Bigger Butt - HEALTYMON - healty exercise

Monday, July 22, 2019

3 Minute Butt and Thigh Workout for a Bigger Butt



WEIGHT SQUAT

We will use weights of 1kg for this exercise. You can also use higher weights if they are suitable for you. Using weight increases the effect of exercise, so we burn more fat. Still, I suggest you don't push yourself too hard, be wary of injuries. We've got the weights, we're standing straight up. We breathe and descend as if sitting on an imaginary chair. We get down enough to touch the hip to the chair and we breathe again and get up. We're not getting on our knees. The whole load is on our hips. We don't have any blood pressure at the waist. We lift our arms with weights at the same time as we get up. Squat is one of the first exercises that comes to mind when it is called round and curved hips. We repeat it 10 times.

BRIDGE EXERCISE

We're lying on the ground. We're in a natural position. Our hands are on the pubic zone. Our feet are on the ground. We're squeezing the hip. We breathe and lift the hip slightly up. The hip is still tight. We breathe and as we exhale we lift our right leg up in the table position. We breathe again and this time we lift our leg straight up as we exhale. We breathe in and out and lower the leg and return to the starting position again. We'll repeat the movement for both legs. This exercise, which works and tightens the hip, also tightens and tightens the legs. We repeat it 6 times.

INSIDE LEG AND HIP OPERATION

We take our Pilates circle between our thighs. Here the whole leg of the hip comes into play, especially the leg above the knee. We breathe, while we exhale, this time we squeeze the circle with our knees. Running your hips and upper leg is a great workout. Then we take the circle between our ankles. As we breathe, we push the circle down with our feet as if we wanted to close it. This exercise runs and hardens the entire leg. It is effective against internal leg softening, which I call a lumpy leg.

BREAST LIFT

Your wife's inside, your ribs are closed. The circle stands close to our knee but not quite beside it; it's on the cross. We put one hand on the circle and the other hand on our chest to feel our chest working. We're breathing, pushing the circle down with arm strength as we exhale. 

MASS BRIDGE EXERCISE

We lay on our backs. We took a table position and put our feet on the ball. We breathe, we lift our hips slowly as we exhale. We keep our hips tight. That's how we stay for a breath. We breathe while the hips are in the air and stretch our legs. As we exhale, we pull our legs at ourselves. Our hips are still in the air. This is how we repeat the exercise. We exhale as we finish the exercise; our vertebrae sit on the floor one by one and stretch our legs. The collective bridge exercise is quite difficult, but it is just as effective. It is one for tightening the legs and hips.

OPEN LEG CLOSE

We lay on the side. We bend our arms from the elbow and put them under our heads for support. Our legs are flat. We breathed and lifted our leg as we exhaled. We breathe again and close the leg. We start with the right leg. We lie in the opposite direction and make the same move for the left leg. This exercise also runs the hip and leg muscles again. We repeat the exercise 10 times for both legs. 

HIP LIFT

We were in position on our knees. The arms are dumduz, there is no arc on our backs. We're breathing, this time with a leg curling up from the knee as we exhale. Our face facing forward. We breathe again and this time we lift our leg up while we exhale. Hip steady. We're preventing the hip from turning right and left.

Nutrition recommendations that support exercises

- Eat less and often. 7-8 meals a day is ideal.  

- For green tea or oolong tea twice a day. 

- Consume 4 servings of fresh vegetables and fruit a day.

- For 2 or 2.5 liters of natural mineral water every day.

- Eat grilled or steamed fish 2 days a week.

- For warm water with half a lemon on an empty stomach every morning; make breakfast after 30 minutes. Eat protein in your breakfast.

- Pilates is not made on an empty stomach. You should eat something 1 or 1.5 hours before Pilate. 

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