7. HYPEREXTENSION
This exercise is very helpful. It simultaneously helps to improve the shape of the buttocks and work out the back muscles. It can be performed in two versions: either with a round or with a straight back.
The first variation effectively pumps the buttocks and hamstrings, the second train the back extensors and the prevention of spinal diseases. For the most effective working out of the buttocks, use an additional burden – a pancake or a bar. The optimal weight for girls is 1-5 kg. Do the exercise for 2-3 sets of 10-12 reps.
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