Practising buttocks


1. Went on all fours , resting on his knees and arms bent at the elbows . Then pull back and do a straight leg swings up , feeling strained gluteal muscle. A minute later, bend knee and do the ejecting movement of such a provision. When it would seem that now, just muscles will reduce , change leg.

 2 . From the position in the emphasis on hands, lying as in push-ups , one leg bent at the knee and pulled up to his chest. Then jump to the other leg is changing . Exercise is quite complex and in the absence of habits make it hard 20 times . Also buttocks, and train your abdominal muscles.

 3 . Regulations - lying on his back when arms along the body , and the legs bent at the knees and rest on the floor. Off the floor and raise their buttocks as high as possible , while the back remains in the same position . At the top , when the voltage is maximum glute , fix posture for a few seconds , then drop down . Do 20 sets . Exercise can complicate , if not omit the buttocks on the floor completely, and repeat the canopy rises .

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4 . The buttocks are very effective for all kinds of attacks . Forward or to the side . Always try to squat so that the foot forms a nearly right angle , but the knee should not touch the floor ( if you're doing lunges forward). Well, if you do lunges with weights . Pick up a dumbbell if you are into sports hall or, for example , water bottles ( if convenient) when you get home .

 5 . And for "advanced" you can try this option as the attacks on the photo , it is necessary only to squat below should form a right angle. If the exercise is "given " well, it is better to straighten the back foot .

 If laxity accompanied by fatty deposits , it is necessary to add aerobic exercise , otherwise the fat will remain in place. Be sure to adjust the power , abandoning fat in favor of fruits and vegetables. Stick to the basic rules of a separate power supply . Do not forget about home cellulite massage and wraps.

Read more :

1- Perfect legs in 3 minutes
2- Exercise of the day : lunges forward


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