- dumbbells, fitball
1 Stand with your feet shoulder-width apart, knees slightly bend and stretch your arms in front of him.Without bending your back, press and straining are drawn forward.Raise your right leg as high as possible.Make tie-right foot to the buttock.Return to the starting position.Make fifteen times for each leg.
One of the most effective exercises to increase the buttocks are squats with weights.Do this exercise with dumbbells or a barbell.If you decide to do with the bar, it is better to go to the fitness center under the guidance of a coach.Houses can squat with dumbbells in his hands.Squat so that the thigh fell below the line parallel to the floor.The deeper you can sit, the more benefit it will bring.
following exercise as performed with dumbbells or a barbell.Stand up straight and take a step forward, put your feet on the same line.The distance between your feet should be such that when lowering the legs back front leg can be bent at 90 degrees.The rear leg bend at the knee almost touching the floor, then return to starting position.At the time of squats focus is transferred to the heel of the front leg and the back heel comes off the floor.This exercise should be done ten times for each leg.
very useful for buttocks jumping rope.In ten minutes a day jumping reduce body fat and strengthen the buttocks .Jogging also contribute to get rid of excess fat.
Follow this program and soon your beautiful ass envied by many!
Tip 2: How to increase the buttocks with exercise
beautiful toned body never goes out of fashion.And if you lose weight, a problem that handle many repair the visible defects of the body after weight loss, you can not please everyone.Tighten your buttocks and increase can be performing a set of special exercises.
- - rubber ball;
- - dumbbells.
Squats - the most efficient and simple exercise that will help to increase the buttocks.You can carry them in different ways.For example, you can not do very deep squat without weighting.In this case, the main burden will fall on the inner thigh muscles.Since the objective - to increase the buttocks, perform deep squats, using additional equipment (dumbbells, disk).The hands take dumbbells weighing 1.5-2 kg.Perform 15-20 sit-ups in two ways.Note that if you do not have to squat heels come off the floor.
Walking along the wall - is another exercise that will help to increase the buttocks at home.For its implementation lie on your back.Bend your legs at right angles, and they rest against the wall.Follow steps 2-3 up, then down.The difficulty of this exercise is that the buttocks can not be separated from the floor.5-7 minutes walk on the wall would be enough to make maximum use of the necessary muscle.
For the next exercise, take the chair.Between the knees hold a rubber ball.After that, the maximum straining muscles of the thighs and buttocks, squeeze it.This position fix within 5-7 seconds.Relax on the exhale.Repeat the exercise 15-18 times.
Sit on the floor.Hand position for the housing body by doing them stop.Lift your buttocks off the floor and begin to move forward on the steps 3-5.Then go back to the same number of steps.Repeat the exercise for 3-5 minutes, without coming down to the floor.Thus, you not only increase the volume of the buttocks, but also to strengthen the muscles of the hips.
Get on all fours.Extend your right leg back and make it 10-15 swings upward.Return to the original position.Perform this exercise on the left leg.Note: body body should always be parallel to the floor, his head looking up.
Get on your knees, performing stress elbows on the floor.Straighten your back, not caving.Follow the turn kicks up, straightening the knee.Exercise should be done within 5-7 minutes.So you effectively tighten the gluteal muscles and strengthen your feet.
This exercise increases the shape of the buttocks, helping to improve the tone.Lie on your back.Hands dissolve around, placing them palms down.The legs bend at the knees.Slowly lift your hips, while trying to keep the hands, forearms, shoulders and head were pressed to the floor.Tighten your buttock muscles, a little prognuv lower back.This position fix in 5-10 seconds.Exercise repeat 10-12 times for 2 sets.