Most women believe that the buttocks - is their most problematic area in the entire body.But every problem can be solved only needs patience and willpower.Will you do this exercise for the buttocks elasticity.
Exercise - the best way to lose weight.While some believe that it is better not to eat anything and sit on the horrible diets that are very harmful to the body.So, there are exercises for different muscle groups, and now I'll tell you about exercises to firm buttocks .
main thing - faithfully carry out tasks not shirk, because it affects the future success.Your buttocks will be perfect shape, toned and elastic.And whenever you can deal with at home, and this is the most important benefit.
Exercises for firm buttocks - that's what you need to almost any woman.Let's begin.
first exercise: First, lie on your side and lean on his elbow, your palm should support the head.The hand that was on top lay in front of him so that the elbow was pinned to the floor.This must be done in order to avoid possible injury lumbar krestsovgo department of your spine.Next, you should bend your hip and knees at an angle of ninety degrees, leave the back straight.Such a provision is necessary to keep the torso throughout the exercise to strengthen the glutes.Once you have made the correct position of the body, bends the knee of the working leg is not spreading at the same foot.When you exercise consistently, make sure that your back is perpendicular to the floor.That is, the pelvis moving in any case, must not only work the knee.The exercise should be forty times, then turn to the other side and do the exercise even forty times.
second exercise: sit on your heels, knees slightly apart.The back should remain straight, the belly - drawn.Raise your hands up and take them back slightly and join hands.Then lift the pelvis about ten centimeters and making some rotation of the hips, while pinching the buttocks.Rotation perform ten times in each direction.During rotation of the pelvis is not necessary to lift up or down.Sometimes it is helpful to imagine what you have in mind is a glass of water, which can not be shed.Work should only buttocks.There is no more appropriate exercises to firm buttocks.
third exercise: First, lie on your stomach, cross your hands and put them on the head, chin to the chest should aspire.Legs keep straight and slightly apart.After making the desired pose, bend your knees at an angle of ninety degrees and connect the foot.Then slowly raise and lower the bent legs, repeat the exercise fifteen times.During the exercise do not let your knees bent and touching the floor.
fourth exercise: Lie on your back, bend your knees, feet should be shoulder width apart.You need to lift the pelvis, after you do this, your pelvis should not touch the floor.Squeeze your buttocks and lift them to a level that the body was a straight line, then lower without touching the floor.Exercise repeat ten times.
After performing any exercises to firm buttocks sit on your heels, knees and feet keep together.Chest put on his knees and his head - on the crossed hands.This posture for relaxation.Enjoy!
And now a few tips for exercise:
1) all movements should be done absolutely safely and slowly, do not need any sudden movements;
2) should breathe correctly.Straining, exhale;relaxed, inhale.Thus, you can get maximum oxygen;
3) should start with one exercise.Carrying it every day, about a week you will be able to add to it another, and then another and another;
4) Despite what was said at the outset of a diet, do not load up on the grounds that you fix exercises.Never, under any circumstances, do not forget about good nutrition.
This article described the best exercise for the buttocks.Let's hope that they all will help.
