How to pump up the muscles of the buttocks. Bashny.Net

It needs 10-15 minutes 3 times a week and systematic implementation of the described exercises.
1. Squats
Squats - one of the most simple and effective exercises. This exercise is particularly effective if it to perform weighting, but it can be done only if a good physical preparation, otherwise you may damage the knee joints.
It is best to perform 2-3 sets of squats for 10-15 times.
Starting position: Stand with your feet shoulder width apart, the chest is expanded, arms stretched forward, shoulders back.
Performing the exercise: bend your knees, pushing the hips back as if you want to sit on a chair. The body leaned forward slightly, keeping your back straight. Then return to the starting position.
Recommendations:
• Do not lower the buttocks below the knee, at the bottom thigh should be parallel to the floor.
• Do not take your heels off the floor.
• back to keep straight.
• Squat slowly.
Work: gluteus maximus, the front and back of the thigh.
2. Lunges
They are ineffective for weight loss, as they help build muscle. At the same time, remember that the wider the step, the more involved glutes. Before the start of the exercise, it is important a good warm up your muscles, to best protect themselves. This exercise will not only pump up the muscles of the buttocks, but also to strengthen the hip and thigh.
Starting position: Stand with your feet shoulder width apart, right foot back, hands outstretched.
Performing the exercise: Bend the left leg, right leg moves back into a lunge position. Prop the right foot at the toe. Hands on the knee of the left leg - it also transfers the weight of the body. Slowly return lag leg to the starting position. Change legs. Do 10 lunges on each leg.
Recommendations:
• Keep your back straight and body.
• Knee of delayed legs should almost touch the floor.
• You can use dumbbells. Then, when the hands hold dumbbells at your sides.
Work: gluteus minimus muscle, anterior surface of the femur and tibia.
3. Lifting the pelvis
Perform pelvic lifts need to close his hands on the floor, thanks to the load on the muscles will be distributed correctly and the spinal department is not too overwork. Like the other exercises that help pump up the muscles of the buttocks, pelvis need to perform upgrades in conjunction with other physical activity and several approaches.
Starting position: Lying on the floor, arms at your sides, feet shoulder width apart, knees bent, feet flat on the floor.
Performing the exercise: Slowly lift your pelvis up, leaning on the shoulders and feet. The housing body has to make a line with the front of the thigh. Slowly take the starting position.
Recommendations:
• Do not relax the muscles of the buttocks.
Work: The muscles of the buttocks and the front of the thigh.