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How to properly pump the buttocks

Every girl dreams of being able to shine in short outfits, but not every figure allows it to be done. Today we will share with you a secret Elastic buttocks. Devote your body just a few minutes a day, and the result will delight you!

How to properly pump the buttocks

  1. Gluteal bridge
    This exercise should be performed in the prone positionon the back. Lay your legs apart shoulder width and start lifting your hips parallel to the floor. Do 3 sets of 15 times. Fragile girls, not accustomed to the load, in no case can not immediately take a heavy load.
  2. Attacks
    Spread your legs to the width of your shoulders, put your hands onbelt. Perform a lunge with your left foot, stay for a while in this position, then kick your knees. Repeat the same thrust with your right foot. Do 3 sets of 15 times. You can do this exercise with small dumbbells.
  3. Sit-ups
    Spread your legs to the width of your shoulders and do a deep squat. Sit down, and then do not stand up completely, springs 5 ​​times. This exercise should be repeated 15 times in 3 approaches.
  4. Lifting of the knee bent at the knee
    Begin to perform this exercise, standing on all fours. Bend the leg at a 90-degree angle and lift it to the thigh level. Do 3 sets of 15 times for each leg.
  5. Sidetrack
    This exercise should be performed on all fours. Bend your foot at an angle of 90 degrees and take it to the side. Do 3 sets of 15 times for each leg.


Turn a problem place into a dignity and do not forget to share Effective exercises for the buttocks with friends!

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