For the right to possess luxurious buttocks many representatives of the weaker sex have not regretted anything. However we asks only four weeks and a little patience . As a sporting , you can use a regular chair!
“Complex buttocks “
The famous fitness instructors: forced to lose weight for a quarter of a million Americans. The authors of several books and video lessons proved that transform their body in a candy can in the most ordinary home, without spending money on expensive gyms .
Today’s complex (called the authors ” set of buttocks ” ) consists of only four exercises. The main conditions for its implementation : do three times a week for four weeks. Exercises should be at least 20 minutes.
Exercise No: 1
Start position : Stand up for the chair (keep feet apart ) , put his hands on his back .
Option A. Lift the left leg , bending it to his knees ( as shown in photo A ). Then take your left hip to one side – that is to the left, trying to raise the leg as high as possible . Return the leg to the starting position (see photo A ) . Repeat the exercise 20. Change legs.
Option B. Straighten your back and set the left leg (as shown in photo ). Then , after describing the left of a semi-circle , lift the leg so that knee formed a right angle (see photo A ). Return the leg to the starting position . Do 20 repetitions. Change legs.
Buttocks Exercises for Women
Exercise No: 2
This is one of the most famous of a series of exercises
Start position : Stand on knees behind her chair , holding on to his back .
Keep your back straight. Pull back left foot ( without straightening the knee ! ) and lift it up . Exercise is what you have to pull up rather than the very foot , how many hip – when done correctly , you will feel like working muscles of buttocks and thigh . Return the left leg to the starting position , but for them to foot “(ie, right) still remained in front . Repeat the exercise 20 times . Change legs .
Buttocks Exercises for Women
Exercise No: 3
Start position : Sit on the floor and bend both legs at the knees – right ” leave ” ahead, and take your left a little to the side .
Rely on the fingers ( distance between the palms on the floor should be slightly wider than shoulder width ) , keep your back straight . Slowly lift up assigned to the left leg – as shown in the photo. Stay in this position a few seconds , then lower your leg without touching the floor . Do 20 repetitions , change legs . If this exercise you will find hard – immerse the leg to full contact with the floor.
Buttocks Exercises for Women
Exercise No: 4
Start position : Sit on the floor , then bend your right leg as shown in the picture.
Then start straighten his left leg while leaning forward , bent at the elbows (see photo ). Slowly immerse the chest to the right thigh – feel the tension in the muscles ? No wonder this exercise is considered one of the best on the banner. Stay in this position not less than 30 seconds . Then change legs and repeat.
Buttocks Exercises for Women
