How to pump up the buttocks - several exercises for home use

A woman's figure by definition can not but be the center of male attention - and always, in all circumstances, it should be on top and above all praise. Strong buttocks, tight round ass and slender hips without the slightest signs of cellulite - that's what every woman wants. To achieve this is very difficult, because not every fair sex knows how to pump up the buttocks correctly, without harming the whole figure.

But if she has such knowledge - trousers of any cut, tight skirts and dresses, elegant panties-bikinis, not to mention a swimsuit, will look just fine. So how to achieve this result and pump up the thighs and buttocks quickly enough and qualitatively? Experts advise to regularly exercise, with which you can not only form a beautiful slim and fit figure, but also remove excess kilograms, improve well-being and mood.

Professional trainers have long developed a set of exercises that meet all of the above definitions and helps in the shortest time to achieve the ideal form - if you do not know how to pump up the buttocks, you need to start with it. Moreover, it should be remembered that the gluteal and femoral muscles very quickly get used to the loads and actively give in to training, so the result does not take long to wait, exceeding all expectations.

It is interesting that such a complex of exercises can be included in any training course - when correcting the most different sections of the figure for the buttocks and hips, a pair of receptions necessarily hopes. In addition, for such training, you do not have to worry about additional adaptations - a gymnastic rug is enough , and sometimes you can do without it, using any non-slip surface.

So, for those who do not know how to pump up the buttocks, you can recommend the following exercises:

- lie down on the floor, spread his hands to the sides and firmly press them with the palms to the floor. The legs should be bent at the knees, firmly resting. It is very important to make sure that the feet are fully pressed against the surface. Performing the exercise is simple - it is necessary to slowly raise the lower back, gradually unbending the knees and bending over the floor as high as possible. At the upper point, it is necessary to linger for a few seconds, after which also slowly return to the starting position;

- To pump up the buttocks for a week or even faster, you should train with extra weight: putting a barbell on your shoulders or picking up dumbbells. Starting position: standing, legs spread so wide that you could make a deep squat. The bar is needed not only to make the squatting more difficult and create a load on the right muscle groups, but also to maintain the correct posture. So, holding the load, you should sit down deeply, trying to make the thighs come in contact with the calves, and the heels with the buttocks. Work in the performance of this exercise should be performed by the feet, and not with the shoulders or the buttocks proper;

- The following method can be performed no more than once a week, since the load created on the femoral and gluteal muscles is very high, and for a long time all these muscles will be very sick. However, for those who want to know how to pump up the buttocks, to give them shape and elasticity, this occupation is necessary. The starting position: on the shoulders or in the hands of the load, and one leg is set forward so that when you drop forward, the knee bends at an angle of 900. Drop it out slowly and carefully, so as not to damage the tendons. Do not overexert yourself - just 5 attacks for each leg. Load to start, you can choose the minimum, gradually increasing it if necessary.