3 best exercises for perfect priests

Beautiful figure can not be imagined without rounded, but tighten the buttocks. And not necessarily go to the gym, because you can work on them at home. All you need - a couple of dumbbells (or books), yoga mat and an overwhelming desire to be better.

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Plan



The numbers at the top of the graph represent the number of sit-ups, you need to do one repetition.

Every day, perform 3 sets of 2-3 minutes with a minute break after each. That is the whole exercise should not last longer than 11 minutes. And do not miss days of rest: the muscles need time to recover.



Exercise № 1. Bazovoe



This is actually the usual sit-ups. Put his feet shoulder-width apart, keep your back straight and squat, arms stretched forward. The main thing - to find the right balance and rely entirely on the whole foot rather than its individual parts.

Professional advice:




Exercise № 2. On gantelyami



Stand straight, feet slightly arrange the wider than shoulder-width apart. Back straight. In each hand holding a dumbbell. Feet should be placed so that the knees do not "looked" at the toes.

Professional advice:




Exercise № 3. Slozhnoe



Stand with your feet must be placed a little wider than shoulder width. Back straight. Hands behind your head, your fingers are locked in the castle. Make sure your knees are not in line with the toes.

Professional advice:
According to the materials: lifter



via lifter.com.ua/