Envy the figures of girls from Victoria’s Secret show? Yes, they play sports with a personal trainer, but the good news is that you can do these exercises at home!
Victoria’s Secret Angels Top 10 Exercises for Buttocks
By taking them to note and performing regularly, you will definitely see the result!
1. Squatting on one leg
Stand straight, arms along the body. Place the ankle of your left foot on your right knee. Sit down to parallel with the floor. Be careful not to lean forward much. Perform 15 times for each leg.
2. Raise the legs lying on his stomach
Lie on your stomach on the mat, bend your knees. Lift one leg up as high as possible. In this case, the hips should be pressed into the floor. Do the exercise slowly to feel your muscles. Do 15 repetitions on each leg.
3. Squatting with a jump
Stand straight with arms folded across your chest. Jump into the squat in a jump, touching the floor with your hands. Keep your back straight. Do 20 repetitions.
4. Swing your feet backwards.
Kneel down, leaning on your elbows. Raise your right leg to parallel with the floor, and then slowly up. Move it from this position to the side of your left leg and gently lower it down. Repeat 20 times for each leg.
5. Reverse attacks
Stand straight with arms folded across your chest. Bend your right knee and lunge it backwards. Make sure that the angle in the knee of the left leg was 90 degrees. Do 20 repetitions on each leg.
Lie on your side, knees bent, feet together, hands behind your head. Slowly raise and kneel like a butterfly fluttering. Run 12 times for each side.
7. Raise legs, lying on its side
Lie on your side, knees bent. Pull the knee of the upper leg to your chest and push it back with a force of 45 degrees. Hold this position for a few seconds. Do 15 repetitions for each side.
8. Circular rotations
Lie on your side, bend your knees and lift your upper leg. Make it 10 slow circular rotations clockwise. Repeat the same for the other leg.
9. kneeling / kneeling squats
Put your legs a little wider than shoulder-width apart, and squat. Buttocks should be retracted. Bring your knees together and then spread them apart as wide as possible. Perform this exercise for 30 seconds.
10. Ballet attacks
Lunge backwards and lean forward. Rising, raise your arms above your head and stretch your leg behind your back. Hold this position for a second. Perform 2 sets of 8 repetitions for each leg.
Finishing the workout, you will feel a burning sensation in the muscles. So you did everything right!
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