Beautiful and elastic ass gets far from many fair sex. However, almost all women are dreaming of attractive forms of their buttocks. You can get the desired result, but for this you need to make maximum effort. With the help of the exercise complex, which we will tell in this article, you will achieve that your buttocks have purchased a chic look.
Complex exercise
Even if you are from birth, you are the owner of a beautiful priest, with time without exercise, you can lose its attractiveness. Pregnancy and a sedentary lifestyle are unfavorable factors that negatively affect the condition and shape of the buttocks. Regularly performing a set of exercises, you can keep the ass in shape and eliminate existing shortcomings. Form the three main muscles - small, medium and large. It is a small muscle that is responsible for the formation of beautiful and raised priests, so the main part of the exercises should be directed to its elaboration.
Squats
One of the main exercises in the struggle for beautiful buttocks is squatting. Proper technique is very important, otherwise all efforts will be unnoticed. Put your feet on the width of the shoulders and start slowly squatting. Keep the back smoothly, buttocks and the press strain. Perform deep squats, so that the thighs are located in parallel to the floor, delay in this position for a few seconds. Then slowly get up. Make an exercise 15-20 times, relax 2-5 minutes and repeat two more approaches. To enhance the result of squats, you can carry out with a weighing, taking dumbbells. Squats wonderfully raise the ass, so do not comprehend yourself, and the result will not make it wait.
Drops
This exercise is also important for obtaining beautiful and elastic priests. Vasses can be back, back and cross. When performing the exercise, strain the buttocks. Still the heel when you are making attacks. Steps when squatting make a sewn, while the angle in the knee should be 90 degrees. Make an exercise 20 times per leg, pass 2 minutes and repeat two more approaches.
Mahi feet
Mahi legs on efficiency can be compared with squats. Exercise, leaning on elbows and knees. Raise your foot as high as possible, delay in this position for a few seconds, then lower the leg. Make 15 mums one foot, then another. It will take three approaches for execution, a break between them 2-3 minutes.
Pelvis up
One of the most effective exercises for elastic and raised priests is considered the lifting pellets up. In this embodiment, a small berry muscle is being worked out. It follows from the position lying on the back. Hold hands parallel to the body. Put your feet on the width of the shoulders, move them as close as possible to the buttocks and bend in your lap. Strain the jagged muscles and lift the body parallel to the floor, as if pushing the pelvis up. Hold for 2-3 seconds and slowly return to its original position. Perform an exercise 15 times two approaches, make a break between them 2-3 minutes.
Exercises are better every other day. The more time you give training, the better your priest looks like.
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To raise the buttocks - just just do exercises, you need to make them technically correctly. I was engaged in a long time and did not see the result, until I understood this simple truth! Like a trifle, turn the leg a little bit, repel the heel, etc. - It is difficult to describe in words - but it all changes!