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 If you have not dare to wear a flirty mini-skirts and tight pants seductive - that means time for you to make a special set of exercises for the buttocks. Performing it regularly, just a couple of weeks you will be able to justly proud of their firm buttocks, and this is particularly important at the height of beach season.
1.
Starting position is lying on your back, legs bent, hands free. Raise your pelvis (lower back remains pressed to the floor), with the power squeeze buttocks, run in slow motion 40-60 times.
2.
Lie down on the bed on his stomach, arms at your sides. Push your legs, then lift the left as high as possible and count to five, then lower. Repeat 10 times with each leg.
3.
Place a fist under the chin, legs keep together. Lift as high as possible, without bending, one foot, then lift up and a second, hold them for 5 seconds, then lower. Perform 10 times.
4.
Stand up straight, holding hands on the back and knees slightly apart. Slowly pull back one foot, inhale, pulling and straining the abdomen while the gluteal muscles. Then - turn drawn sock feet and stay in this position for 10 seconds. Perform 10 times, alternating legs.
5.
Arrange the feet shoulder-width apart. Straighten your upper body forward and stretch your arms parallel to the floor. Sit down as deeply as possible and hold this position for a few seconds. Then relax and sit down again. Repeat 10 times at a slow pace.
6.
Stand with your feet wider than shoulders, hips and feet are deployed at 45 °. On the inhale crouch down until the line thighs will be parallel to the floor. On the exhale, strained gluteal muscles, go up. Make sure that the knee is above the heel and not take him along. Perform 10 times.
7.
Lie on your back, arms along the body, the shoulder blades together, shoulders slumped down. Right leg bent at the knee, put on the hill, left - lift up (leg relaxed knee can bend). Straining muscles of the abdomen and buttocks, as you exhale, lift your pelvis up at a breath - lower down. Repeat 10 times.
8.
Get on your knees, put your hands on the belt. Sit down on the floor, first on the left cheek, then on the right. Do the exercise for as long as you feel fatigue in the gluteal muscles. Exercise should be done properly, not sitting down to his feet, namely the buttocks.
9.
Stand straight, feet together, arms with dumbbells at waist. Lean back, without bending down. Perform the exercise 10-15 times.
10.
Lie on your stomach, hands behind his back rewound, fingers connect to the castle. Without bending your knees, lift your arms and legs to the body took the form of the boat, and hang in this position for 10-20 seconds.
eleven.
Sit on the floor, lift up slightly bent knees, hands pull ahead. Using exclusively buttock muscles, turn around its own axis to the left, then right. Keep a regular breathing. Repeat 10 times double turns.
12.
Lie on your stomach, place between the feet of any object (such as a large inflatable ball). With the power squeeze his feet, straining the muscles of the inner thighs and buttocks and hold this position for 30 seconds. Relax. Perform 5-10.
13.
Stand with your feet shoulder width apart, back straight. Perform stretching. Slowly lean forward. Uprites palms on the floor. The knees are straight, the back muscles are relaxed. Keep the posture for 20-30 seconds.
14.
Stand with hands on hips, feet shoulder width apart, knees slightly bent, feet turned outwards, keep the body straight. Squeeze your buttocks, pushing forward as far as possible the pelvis. Repeat 10 times.
15.
Sit on the floor behind the chair, holding his hands. Bend one leg in front of you, drag her body weight, another bent, pull back. Lifting and lowering again, follow it with a small amplitude swings. Then change legs. Perform each for 10 times.
16.
Lie on your back, lift straight legs to 90 °. Put them to the left from the torso to the floor, keeping the right angle. Then straighten them together, without separating and without bending, lower right of the body. Repeat 5 times in each direction.
17.
Get on your knees, keep your back straight. Pull the bent leg forward, his chest, and then dispose of it back by force, straightening completely. Each leg make 20 movements.
18.
Sit on a chair, straighten your back, alternately tense muscles of the right and left buttock to 5 times, then both the muscles of the buttocks at the same time - 10 times.
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