How to pump the ass without leaving home?

Beauties that have elastic and tight buttocks, always attract the attention of the male. And what to do to those who did not give the nature of the bulk of the buttocks? The desired result is easily achieved with regular visits to the gym, where under the guidance of a personal trainer you can easily pump the ass.

And how to act for those who, due to certain circumstances, can not attend the gym: for example, if a busy schedule or a decent gym is not in the city? For such people, programs are being developed that will help pump the ass at home.

If you can finance, you can buy a special simulator. With it, the shape of the buttocks will be perfect. For those who do not have such an opportunity, a set of exercises is offered, which, with regular training, will help pump the ass, make it round and seductive.

Before starting any training, you should warm up your muscles slightly. To do this, you need to perform several flailing moves with your feet, jump in place, and run around the room. The warm-up should take at least five minutes. After it, you can proceed to the main, main complex.

Exercise 1

Place the mat on the floor and face up. Pull your knees to the body, hands to clasp in the "lock", putting them under the buttocks. Do not tear the upper back from the floor, raise up, as high as possible, the pelvis. Hands remain on the floor. The feet are pressed tightly to the floor, legs are parallel. With strength, strain the buttocks and hold at the top point for 10 seconds. Go back slowly to the starting position. 4 X 10 times. Breath even.

Exercise 2

Get on your knees. Lean forward, taking emphasis on straight arms. Bend the leg in the knee and lift it, trying to keep the right angle. Keep the foot perpendicular to the shin. Perform first 10 times with one (right) leg, and then change the leg. In total, you need to do three approaches. Lifting the foot, you should try to pull the heel up. Back does not bend. To pump the ass, and not other parts of the body, you should not drop the pelvis.

Exercise 3

It's enough to pump up the house quickly if you perform squats. To this exercise helped specifically the gluteal muscles, it is necessary to observe certain nuances. During the sit-ups, the feet from the floor should not be torn off, the squat should be low, trying to touch the floor with the buttocks. Experimentally, it is necessary to find out at what position of the legs such a deep squatting is achieved. This indicator varies from person to person. It depends on the constitution of the body - the width of the pelvic bones, the length of the legs, the weight, etc.

The body during the exercise keep straight, without tilting it forward, otherwise only the muscles of the hips will work.

Doing squats should be fast, and climb from it upwards - slowly, straining muscles. Perform this exercise 15 X 3 approaches.

To pump the ass faster, you can resort to additional loads. It should be noted that ascents in the hill or along the stairs also make the gluteus muscles stronger, their volume increases with regular training, and the shape becomes more pronounced and clearer.