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After this exercise the legs and buttocks will burn! A total of 5 exercises.
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Every girl dreams about the possibility to shine in short dresses, but not every figure allows it. Today we will share with you a secret Elastic buttocks
How to pump up the buttocks gluteal bridge
This exercise should be performed in the supine position. Put the feet shoulder-width apart and begins to raise the thigh parallel to the floor. Do 3 sets of 15 times. Fragile girl, not accustomed to loads, in any case can not take a heavy weight at once.
Lunges
Put the feet shoulder-width apart, put his hands on the belt. Perform lunge left leg, stay a while in this position, then straighten your knees. Repeat the same lunge right foot. Do 3 sets of 15 times. You can do this exercise with small weights.
Squats
Put the feet shoulder-width apart and take a deep squat. Sit down, and then without getting completely Springs 5 times. This exercise should be repeated 15 times in 3 sets.
Lifting legs bent at the knee
Start this exercise standing on all fours. Bend the leg at an angle of 90 degrees and lift it up to hip level. Do 3 sets of 15 times for each leg.
Lead legs toward
Perform this exercise should be on all fours. Bend the leg at an angle of 90 degrees and move it aside. Do 3 sets of 15 times for each leg.
Turn problematic place in the dignity and do not forget to share effective exercises for the buttocks with your girlfriends!
How to pump up the buttocks gluteal bridge
This exercise should be performed in the supine position. Put the feet shoulder-width apart and begins to raise the thigh parallel to the floor. Do 3 sets of 15 times. Fragile girl, not accustomed to loads, in any case can not take a heavy weight at once.
Lunges
Put the feet shoulder-width apart, put his hands on the belt. Perform lunge left leg, stay a while in this position, then straighten your knees. Repeat the same lunge right foot. Do 3 sets of 15 times. You can do this exercise with small weights.
Squats
Put the feet shoulder-width apart and take a deep squat. Sit down, and then without getting completely Springs 5 times. This exercise should be repeated 15 times in 3 sets.
Lifting legs bent at the knee
Start this exercise standing on all fours. Bend the leg at an angle of 90 degrees and lift it up to hip level. Do 3 sets of 15 times for each leg.
Lead legs toward
Perform this exercise should be on all fours. Bend the leg at an angle of 90 degrees and move it aside. Do 3 sets of 15 times for each leg.
Turn problematic place in the dignity and do not forget to share effective exercises for the buttocks with your girlfriends!
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