Fitness and Sports

Exercises for beautiful buttocks.

To be the owner of a charming ass,inadequate diet and use the solarium, you should still practice hard glutes. Only in this case, the buttocks will be attractive shape, which is especially important in swimming season.

Here are some effective exercises for the buttocks. You can do them both with its own weight, and using a variety of weights.

Exercise first thing.

Initial position: lying on his back on the floor, legs apart at shoulder width, buttocks clenched, hips lifted. Lower down basin, then raise the initial position. Try to further strain the buttocks, when you lift your pelvis. Perform 4 sets of 30 times.

Exercise the second.

Initial position: lying on his back on the floor, legs apart, knees together, at the top of the pelvis. Lower the hips down so that they do not touch the floor. Squeeze glutes to push the pelvis up. Try as much as possible to strain the buttocks. Perform 4 sets of 30 times.

Exercise third.

Initial position: kneeling, resting on straight arms, one leg drawn back, knee looks down the sock. Tip: To make the exercise more effective, you can buy special weighting and put them on their feet (in shoes). These weights can be done independently of the dense fabric filled with sand. First, raise the leg up, then lower to the starting position. Perform 50 times, right foot and left foot 50 times.

Exercise fourth.

Initial position: kneeling, resting on the forearms, one leg bent at the knee, the angle between the lower leg and thigh 90 degrees, is located near the pivot foot. First, raise bent leg up and then lower to the starting position. Perform 50 times, right foot and left foot 50 times.

Exercise the fifth.

Initial position: kneeling, resting on the forearms, one leg bent at the knee, the angle between the lower leg and thigh 90 degrees, is located near the pivot foot. Raise your leg up and straighten the knee. Return to the starting position. To do 50 times, right foot and left foot 50 times.

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