The subject of male admiration was and remains beautiful tight buttocks . It is worth having such, for example, to be on the beach, the lucky woman collects hundreds of admiring male and envious female views.
As a rule, in the last spring month fitness clubs are overflowing with representatives of the weaker sex, who torment instructors with the same question as to how long it is possible to pump the buttocks or how to pump the buttocks at least a month before the desired effect appears. A good coach should upset you, unfortunately, for a month, even with intensive training, it is impossible to pump up the buttocks, this will take several months of hard and regular training, but you will notice the first changes in 4-5 weeks. So if you want to surprise all tightened ass the next summer, then start performing simple exercises now. And do not try to learn how to quickly pump up the buttocks, and get ready for a long work on your body. By the way, do not forget that half the success depends on your nutrition, so review your diet and eliminate all harmful foods.
Effective exercises for the buttocks
- Squatting . Stand up straight, head out to the ceiling, lower your shoulders down, legs spread slightly wider than on the width of the shoulders. Slowly sink down to the parallel with the floor, pulling the pelvis slightly back, hold for 3-5 seconds and return to the starting position. Do 20-25 repetitions. During the exercise, make sure that the knees do not go forward for the toes, and the angle in the legs is not less than 90 °, otherwise the load on the knee joint will go.
- Raise your foot up . Go down on your knees and straight arms (emphasis on your knees). The right leg, bent at the knee at an angle of 90 °, slowly lift up to the parallel with the floor, stay in this position for 3-5 seconds, then return to the starting position. Repeat 20-25 times on each leg. During the exercise, make sure that you do not bend in the lumbar region.
- Lifting the pelvis upward . Lie on the floor, put your feet on the width of the shoulders, hands along the trunk. Slowly lift the pelvis as high as possible and strain the buttocks, stay in this position for 3-5 seconds, then return to the starting position. Do 20-30 repetitions. During the exercise, make sure that the shoulder blades are always pressed against the floor.
Regularly performing these simple exercises , you can prepare your body for more serious training and get the first results. Do not forget that beauty requires a lot of time and effort. Be engaged, eat correctly and rejoice at the results!