So, you realize that your appearance has ceased to appear sporty and men passing by stopped paying due attention to you?You want to bring your ass in shape?You do not need every day to visit the gym or buy expensive exercise equipment.Dramatic results can be achieved at home.So, at home quickly pump up the ass?First and foremost you need a positive attitude and will power to develop the habit of regular exercise.All the rest - a trick.
Workout - a head
Before you start be sure to pay a 20-minute workout.It is possible to make dance.This will help to work out the dance moves and to cheer yourself up.By the way, it is surprising, but those who like to dance and hip pop always in perfect shape.Well, for more on how to quickly pump up the ass at home, will be set forth below.
on all fours
first exercise for the thighs and buttocks.Get on all fours.The trunk is leaning forward and to focus on his elbows.Follow-up swings left and right foot alternately.To start enough to do three sets of 20 swings without touching the floor underfoot.In the third approach, each time ending with swings, you need to hold each leg in the "up" and stretch the muscles, assuming it to 40. You can then repeat the same exercise with moves already sideways (you can keep your knees bent).
exercises lying
In order to answer the question of how to quickly pump up the ass home, do the following exercise.Lie on your stomach and stretch your arms along the body.At the same time straining buttocks, legs and somknite start slowly shake them up and down.Feet can not touch the floor.Perform the same three sets of 20 wiggles.In the "up" is necessary to fix the feet for 20 seconds.Also inflating priests, this exercise strengthens the lower back.Still want to know how to pump up the ass at home?In this case it can help one exercise that should be done while lying on your back.It is necessary to separate the feet wider than shoulders, lift them and keep on weight.At the same time the right foot should be rotated counter-clockwise, and the left - clockwise.Perform three sets of 15 times.Exercise gives load on the lower abs, thighs and buttocks.
Parting words
If you are still wondering how to quickly pump up the ass home, give one more exercise.It is easier to previous ones, but no less effective.Arrange the legs wider than shoulder width and perform deep squats slow.Familiar exercise?Yes, but you need to perform in three sets, 20 sit-ups in 20 seconds.
Conclusion
Pain in muscles - is a good sign.And if you have a post-exercise muscle tissue started to hurt, you should not give up and wait until it's over.All training should be approached on a regular basis, and do not feel sorry for yourself.Otherwise, all efforts to nothing positive will not result.Now you know how to quickly pump up the ass at home.The point is only for you, and only you can know you will be able to do it or not.Good luck in the fight for a beautiful figure!
