All you need to do for beautiful and elastic buttocks: the effect of push up is inevitable!

Round, elastic, seductive buttocks are not a dream, but a goal that is quite realistic to achieve. If you make some effort, of course...





Take advantage. buttock from "Site"To make your ass sporty and seductive!





For training, we chose squats, because this is the most effective way short-term So that they will certainly be the object of admiration!

How to quickly pump your ass Before starting the complex, do a small stretch. During squats, keep your back straight and the press as tight as possible. Do 2 sets of 10 times with minimal rest breaks.

1. Classic squats
   Watch the level of inclination of the back: it should coincide with the angle of the knees. Keep your heels on the floor. Squat on the exhale, on the inhalation rise.
   
   
2. Plie
   Legs shoulder wide, socks turned to the sides. Go down slowly and deeply, trying to keep your balance.
   
   
3. Squats with lifting the leg to the side
   Such squats will help to further get rid of the “lifeline” at the waist. Don't put the body aside, don't lift your leg too high. Do 10 times for each leg.
   
   
4. Squats with back leg lifting
   This exercise will help to work out the lower back muscles. Alternating legs, make 10 lifts for each.
   
   
5. Squats aside
   From the standing position, make a wide attack to the side and sit down as deeply as possible.
   
   

And to pump up the muscles of the whole body, be sure to try to perform the bar daily, gradually increasing the time of stay in this position. For me, this is probably the most effective way to keep in shape!

Get your friends off the couch - share this article with them!