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Effective exercises for the buttocks

A tight, round, resilient priest - the object of the desires of not only women, but also men, because this is the part of the body that they recognize as the most seductive!

Brazilian pop

The season of vacations and bikinis is about to begin ... to proudly carry his fifth point along the beach, enough to sit: it's time to get down to business!

Effective exercises for the buttocks

For the whole complex, you will take no more than 6 minutes, since for the execution of one exercise is allocated exactly one minute.

  1. Sit-ups
    Squats for the elasticity of the buttocks

    Put your feet to the width of your shoulders, stretch your arms in front ofBy yourself. Imagine that you are squatting on an imaginary chair. The angle in the knees is 90 degrees. Hold in this position for 3 seconds, get up. Repeat for a minute.

  2. Mahi
    Mahi leg for the elasticity of the buttocks

    Leaning against a wall or chair, take turns one by one. Keep your back straight, pull your toe.

  3. Scissors exercise
    Exercise for tightening the buttocks

    The initial position is lying on the abdomen. Raise your legs from the floor and cross.

  4. Mahi kick back
    Exercise for tightening the buttocks

    Get up on all fours, at an intense pace, lift your leg, bent at right angles, for 30 seconds. The remaining 30 seconds lift the other leg.

  5. Bridge exercise
    Exercise for tightening the buttocks

    Lie on your back, hands stretch along the body, legs bend at the knees. Lift the pelvis, strongly straining the buttocks.

  6. Forward attacks
    Effective exercises for buttocks

    Starting position: feet on the width of the shoulders, hands on the belt. Make a broad lunge and squat on each leg.

With exercises from "so simple!" Elastic buttocks - quite achievable goal. Of course, with constant training, though not too tedious, but daily!

Success in your sporting career, and do not forget to tell about your friends!

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