Rounded female buttocks give the figuresexuality and surprising appeal in the eyes of others. If nature does not give you such a figure, exercises to increase the buttocks will help to approach the ideal. Do them every day and in a short time notice that your priest is starting to round off appetizingly.
Stand up, place your feet on the width of your shoulders, handsPull forward. Exhale and start to crouch slowly. When your hips will be located parallel to the surface of the floor, stop, remove the coccyx as far back as possible, and straighten your back. Approximately 25 seconds are in this position. Then slowly straighten with an inspiration. Repeat the exercise, but slightly complicate it. When you fully sit down, do not stay in a static position, and start performing springing movements. Moving up and down, you will provide an additional load on the gluteal muscles. Perform a "spring" for at least 20 seconds, then stand up with an inspiration.
Set your legs as wide as possible, your feetunfold the inner side forward, place the palms on the hips. On exhalation, bend your knees and sit as deeply as possible physical preparation. Then feed the pelvis forward and strain the buttocks. Hold the tension in the muscles for about 20 seconds. Inhale, stand up for 20 seconds. Be sure to do exercises to increase the buttocks 2 more times.
Stand on your knees, with your socks you will rest on the floor,Place your palms on your waist. With an exhalation, lower your buttocks closer to your heels, but do not completely sit on them. On inspiration, move the pelvis forward and take the starting position. Do 10 to 20 repetitions. You can also slightly complicate the exercises to increase the buttocks: by doing squatting, start doing springing movements for a few seconds.
Lie down, bend your legs, spread your feet on the width10 cm apart. With an inspiration, lift the pelvis up and tense the buttocks. Hold the position for 20 seconds, then drop completely onto the floor. Repeat exercise at least 15 times.
The starting position is the same.On inhalation, lift the hips. Transfer weight to the left foot, straighten your right leg and lift up. For a minute, perform springing movements, then lowering, then raising the pelvis. With a full exhalation, lie down. Repeat the exercises to increase the buttocks, leaning on the right foot.
Turn over on the stomach, place the arms alongbody. With an exhalation, raise your right leg, pointing your toe on yourself. Hold it for 25 seconds. Inhale, lower your leg. Give yourself some rest. At the next exhalation, lift up the other leg and stand for 25 seconds.
Get on your knees, drop on your forearms.Take any leg back, bend it in the knee. On inhalation, raise your leg higher, with an exhalation, lower it closer to the floor. Do 2 sets of 25 repetitions. Execute the exercise on the other buttock.
Training of the gluteal muscles, as well as any other power load, must end with the complex for stretching.
Sit down, legs fully straighten, pull socksto myself. Inhale, raise your hands. On exhalation tilt the body to the feet. Place your hands on your feet or lower legs, point your chest to your hips. Hold the position for 1 minute. On inhalation slowly straighten.
Lay down on the floor, spread your arms as you like.With an exhalation, bend the right leg in the knee joint, with an inspiration, start the knee by the left leg and try to reach them to the floor. Do not sever your shoulders from the floor. Lie in this position for 1 minute. With an exhalation untwist at the waist and completely lie down on the floor. Stretch the left buttock.
These exercises for the buttocks you can include in the morning exercises or perform as an independent power load.
