If you're bored with the usual squats and lunges, here are some new exercises to develop your butt muscles. You will learn how to pump up your butt at home with simple exercises.
To perform them you will need a fitball, dumbbells and an expander. Do these butt exercises at home and your butt will be in tip-top shape in no time!
For arms and shoulders
Despite the presence of many other problem areas on the body, after giving birth it will not be a bad idea to do exercises for your arms and shoulders. In this case, your figure will develop harmoniously. Also, the complex for arms and shoulders can be performed as a warm-up before exercises for other parts of the body. Video lessons for losing weight on arms and shoulders can be downloaded or watched on our website.
A set of exercises for the arms and shoulders can be done with a load in the form of dumbbells:
Here are some examples of exercises for losing weight on your arms and shoulders.
- Extend your arms to the side horizontally to the floor. Perform circular movements with your hands, first to the right, then to the left. Repeat 10-15 times in each direction.
- The situation is the same. We perform circular movements in the elbow joint. The number of repetitions is the same as in the previous exercise.
- Stretch your arms to the sides, bend your hands away from you. Then bend both arms at the elbow joint and turn your hands parallel to the ceiling (as in Egyptian drawings). Stay in this pose for several minutes, then return to the starting position. Repeat 5-7 times.
If you pay attention to arm and shoulder exercises for at least 5 minutes a day, your neckline will be irresistible.
The best fitness for thighs, thighs and buttocks
Exercises for thighs, thighs and buttocks are designed not only to lose weight in these parts of the body, but also to strengthen them. You can use several video lessons that present a fitness complex for thighs, hips and buttocks. They are easy to download for free or watch online.
In the period after childbirth, losing weight on your hips, thighs and buttocks should be approached with caution: it is better after 3-6 months.
Fitness complex for buttocks
Exercises for losing weight on legs and buttocks
Exercises for losing weight on thighs and buttocks
Fitness complex for reducing thigh volume
Exercises for thighs
Exercise 4
Get on your knees, placing your palms on the floor. One knee is on the floor, the other leg is straightened and raised up, while not forgetting that the toe should look down. When lowering your leg down, you must not touch the floor - your leg should be in a canopy at all times. Repeat the same with the second leg.
After completing the exercise with straight legs, you need to do it with the leg bent at 90° at the knee. First, straighten your leg overhead, then bend your heel upward. In this position, move your leg up and down. The leg should be clearly fixed and not dangle from side to side.
For sides and abdomen
Everyone knows that after childbirth, the most problematic areas are the sides and abdomen. To lose weight in these parts of the body, you need to perform special exercises. To reduce the volume of the abdomen and fat deposits on the sides, a banal abdominal pump is perfect. However, if you like coordinated movements to music and working as a trainer, then you can use a video complex for the abdomen and sides, which is easy to download on our website.
Another effective complex for the sides and abdomen
If you love dance exercises, oriental belly dancing will help you.
Complex
Here are a few exercises for the sides and abdomen that can be used after childbirth at home.
- Bike. The exercise is effective and perfectly pumps the abs. You need to lie on your back, raise your legs up perpendicular to the floor, and then make circular movements with them, as if you were spinning a bicycle. Do as much as you can. Then lower your legs, rest and repeat.
- Leg raises while lying on your back. There is no need to raise your legs high: in this case, the exercise will be ineffective. The maximum lifting height is 20-30 cm.
- The next exercise is performed in a standing position. Feet are shoulder-width apart. Squats are performed alternately on one or the other leg to the level of the chair. The back should be perpendicular to the floor.
Complex step by step
Here are some effective exercises for the thighs, thighs and buttocks.
- You need to lie on your side and lean on your elbow. Raise one leg and hold it in weight, and raise and lower the other. Repeat the exercise 7-10 times, then turn over to the other side and repeat on the other leg.
- Side position. Now we raise the two legs together and then lower them.
- Side position. One leg is parallel to the floor, and with the other we perform swings, trying to reach the head. Repeat 7-10 times on one leg and the other.
- Lie on your back and raise your legs together. Next, you should spread your legs as much as possible and connect them again, keeping them suspended.
- We perform the exercise in the same way, only in a sitting position, slightly raising our legs above the floor.
