A special exercise technique has been developed that will return the shape of the buttocks in just a couple of weeks.
The head instructor of the Marina del Rey fitness center has developed a unique technique. The exercises will not take much time – only 14 minutes, and you can perform them at home. The effectiveness of kailates is achieved through a special sequence and continuous slow execution of each movement for at least a minute without stopping. The target is muscle fibers, which are responsible for burning fat and tone.
These exercises allow you to significantly increase the rate of blood circulation in problematic cellulite areas, activate metabolic processes, and accelerate the elimination of cellulite bumps on the buttocks.
1. Squats (3 minutes). Feet shoulder-width apart, emphasis on heels, back straight. Slowly sit down for 4 counts, and also slowly stand up. Perform without stopping for a minute.
Then stay in the squat for half a minute, without rising, perform impulse springy movements for another half a minute. Spread your legs wide and perform the same movement for another minute.
2. Side impact (2 min). Get on all fours, take one straight leg to the side at the level of the hip and move it forward, towards the head, as far as possible, holding for 10 seconds. Make the same movement back. Perform 2 minutes with each leg.
3. Lunges (3 min). Step your right foot forward and bend it. Left straight, retracted. The body is vertical. Hands on hips. Slowly, for 4 counts, lower your left knee to the floor. Also slowly return to the starting position. The right knee does not move forward. Run 2 minutes.
And then bend your left leg halfway down and hold for half a minute. For another half a minute, perform impulse springing movements. Repeat the same with the left leg in front.
4. Board (1 min). Get your hands on the floor. The arms are extended, and the whole body creates one line. Stay in this position, strongly drawing in the stomach.