How to quickly give your buttocks a beautiful shape and elasticity? Regular exercise and a healthy diet will help you achieve your desired goal. ELLE.UA shared valuable advice from Irina Garmash, a member of the International Federation of Functional Training, a speaker at international congresses and a graduate student of the Department of Olympic and Professional Sports, Sports Games and Tourism of the KhNPU named after G.S. Skovoroda.

Those who keep fit know how attractive elastic buttocks look. To get rid of excess fat and tighten your muscles, you need desire, proper nutrition, and regular training."

Be sure to warm up before you start your workout because your muscles need a good warm-up to help avoid injury. After all, physical activity helps to fight chronic stress, anxiety, anxiety, and indecision.

1. Squats are a classic exercise for firm buttocks. Try doing it for a few minutes several times a day.

2. Bulgarian lunges is an exercise in which you do a squat on one leg and place the other on a stand behind you. It is also known as a split squat and puts a good load on the hips and buttocks.

3. Lunge-like exercises activate the buttocks and hips, as well as the core muscles. Stand against a wall to maintain balance, slightly bend the knee of the supporting leg, bend over and take the other leg back, stretching the toe, while maintaining a straight back and pelvis. Lift your leg as high as you can, avoiding straightening your lower back. Rising from a chair - sit on a chair, lift one leg, keep your hands near your chest. Stand up from the chair without using your arms, with your weight on one leg. Transfer your body weight to the supporting leg and lift yourself up using the muscles of the buttocks and thighs. Do all the sets for one leg, then repeat with the other.

5. - lie on your back, bend your knees, put your feet on your heels for additional load on the buttocks. Lift your pelvis by tightening your buttock muscles without lifting your feet off the floor. Lift until your body is in line with your hips, then lower yourself until your buttocks touch the floor and lift again. Perform this buttocks exercise rhythmically, but not too quickly to maintain muscle tension. Bridge with legs apart - lie on your back, bend your knees, put your feet together. From this position, perform a regular gluteal bridge, lifting the pelvis up so that the body is in line with the hips. At the top point, spread and bring your knees together, tensing your buttocks. Try to avoid bending in the lower back to keep the buttocks exercise effective.

7. Pulsating abduction of the leg in the supine position - lie on your stomach, stretch your arms in front of you, rest your feet on your toes. Bend one leg at the knee and move it to the side, tightening the buttocks. At the top point, perform three pulsations to achieve maximum tension in the buttocks. This simple but effective buttocks exercise helps to create a rounded and sculpted shape.

To build muscle mass, especially for rapid progress, it is important to consume enough protein in your diet. Diversify your diet with fish, including both fatty and lean species, as well as lean meat and legumes. Don't forget to drink water during and after your workouts, as well as throughout the day.