Do you want to have the perfect ass? Marina Abramova, personal trainer, has developed a series of super effective exercises especially for us. Repeat after us!
Exercise 1. Squats
Starting position: standing, legs wider than shoulders, natural rotation of the feet, tight press, flat back, dumbbells on the shoulders.
Final position: Squat until the thigh is parallel to the floor, shifting the weight of the body to the heels with a minimal tilt of the body forward.
Avoid moving your knees to the center, control a flat back.
Exercise 2. Lunges
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Starting position: standing, the back leg is raised in support, the hips and shoulders are equal, the press is tense, the back is straight, the dumbbells are in the hands.
Final position: Lower yourself until your thighs are parallel to the ground on your working leg, knee angle at 90 degrees, body weight on heel.
Avoid bringing the knee forward behind the foot.
Repeat with the other leg.
Exercise 3. Tilts with dumbbells
Starting position: standing, one leg stretched out on tiptoe, same back, straight press, dumbbells in hands.
Final position: lean parallel to the body with the floor, feel the tension of the buttocks and thighs on the back of the supporting leg, pull the dumbbells to the floor.
Avoid shoulder and hip strain, control a flat back.
Repeat with the other leg.
Exercise 4. Hip abduction
Starting position: Standing on one leg, the dumbbell is sandwiched between your lower leg and thigh, hold it with your hand for balance.
Final position: take the thigh with the dumbbell tight exactly to the side, at an angle of 45 degrees and you feel a tension in the buttock, keep the body straight. Avoid swinging the body to the side.
Repeat with the other leg.
Exercise 5. Lying hip raises
Starting position: Lying on your back, one leg bent, the other stretched out, dumbbells on your hips.
Final position: push off with one leg bent and squeeze the buttock, lift yourself off the floor pointing the right leg up.
Avoid high body lifts.
Repeat with the other leg.
Exercise 6. Extension with dumbbells
Starting position: kneeling, forearm support, tense press, flat back, dumbbell sandwiched between the lower leg and the thigh.
Final position: raise your leg with a dumbbell upwards, until you feel tension in your buttocks, keep your lower back straight.
Avoid tilting the body to the side.
Repeat with the other leg.
The whole complex should be performed 2-3 times a week, do each exercise at least 15, maximum – 20 times.
I am Amanda Gans, a motivated and ambitious professional in the news writing industry. With over five years of experience in this field, I have developed an eye for detail and an ability to craft stories that captivate readers. I currently write for Gossipify, where I specialize in beauty & celebrities news. My passion lies with exploring the world of beauty through writing, interviewing experts and developing articles that are both informative and entertaining.
