8 Simple exercises that celebrities use to have well sculpted glutes

Many celebrities, ranging from Kim Kardashian to Jennifer Lopez, are known for their well-trained glutes, and it's time to discover their secrets! Before saying that a well-carved hindquarters is something that only stars can afford, think twice. There are some simple exercises that you can do as soon as you have a little time, and that will help you get the buttocks of your dreams.

#1. Leg lifting with elastic

  • Put an elastic around your legs, calf or ankles, spreading your feet to the width of the hips.
  • Keep your knees locked.
  • Raise the right leg, keeping it straight and contracted.
  • Return to initial position.
  • Repeat the leg lift with the left.
  • Perform 20 total repetitions while you alternate sides. If it's too easy for you, try squatting between each leg lift.

#2. Lift and balance of the corresponding leg and arm

  • Starts in four-legged position, with hands under the shoulders.
  • Stretch and stretch your left leg.
  • Open the shoulders and extend the corresponding arm. If it's too difficult for you at first, extend the opposite arm.
  • Keeping your leg elevated, swing back and forth on your knee, resting on the foot on the ground. Try to amplify the scope of the movement.
  • Repeats with the right leg and the corresponding arm.
  • If this training seems too easy, you can do it with ankle weights.

#3. The board with kick

  • Get into a plank position.
  • Raise your right leg off the ground.
  • Keep the sole in the air, as if looking at the ceiling.
  • Bring her as far back as possible.
  • Repeat this exercise 30 to 40 times while changing your leg.

#4. The knee-type survey while riding on a block

  • Stand in front of a block (it can be a box, a bench or other).
  • Put your left foot on it.
  • Lean on your foot and pull on your left leg, bending your right knee and raising it as high as you can.
  • Reverse the movement to go down the block.
  • Repeat the exercise by working your right leg. Do 10 to 20 repetitions per leg.

#5. Elastic slits

  • Straighten the body and keep the shoulders backwards.
  • Advance one leg and lower the hips, bending the knee at a 90-degree angle. Make sure the front knee is directly over the ankle.
  • Keep the weight on your heels and return to their original position. Repeat with the other leg.
  • Perform 20 repetitions.
  • When it becomes too simple, crack while walking. Instead of returning to a stationary position, do the exercise as if you were walking. You can also try to lift weights.

#6. "Surfboard" type squats

  • Put your feet as if you were on a surfboard while contracting the abdominals.
  • Crouch down, keeping your knees behind the level of the toes.
  • Jump and turn, landing on the opposite side.
  • Repeat the exercise for a minute.

#7. Leg extension backwards

  • Stand up straight with your feet under your hips.
  • Fold the body at a 90-degree angle, keeping the arms stretched.
  • Stretch the right leg, raising it to the level of the hip.
  • Lower the right leg to the ground.
  • Repeat 10 times. Then do 10 more repetitions with the left leg.

#8. Slots with weights

  • Take control of the weight you have chosen.
  • Stand upright with your feet shoulder-width apart.
  • Take a step back with your right leg, lift the ball over your head and walk to the side of the left leg.
  • Return to the original position again.
  • Repeat 15 to 20 times with each leg.

GAGS.BUZZ: 8 Simple exercises that celebrities use to have well sculpted glutes
8 Simple exercises that celebrities use to have well sculpted glutes
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