The fashion on "women who are similar to boys" for a long time has passed, but many women want to possess flat bottom still. Though today "be fashionable" to show all blossoming sexuality, the harmonious, beautiful and trained body. In that case, the beautiful buttocks are indispensable component not only female, but also and male beauty.
Instruction
1. To make bottom flat, it is necessary to carry out the following exercises. 1 exercise ""Lifting of legs"". You can do this exercise in several options. Get up on all fours - in starting position, and then do serially raising of each leg that the hip was parallel to floor. Record leg in the pressed situation to breast and you make the springing movements upward. At the same time, pay attention to fixing of your leg in talocrural and also knee joint, try not to change this situation.
2. The 2nd exercise ""Basin raising"". Lay down on back, hands arrange parallel to body, and bend legs in knees. After that raise basin from floor, strongly straining buttocks. At the same time the upper back and hands should not come off floor. In the same situation make several elastic movements upward.
3. The 3rd exercise ""Raising of knees"". Get up, legs arrange at shoulder length. Alternately lift and lower on one knee as it is possible above. At raising of knee try to keep as long as possible, without moving, on one leg. This exercise very well studies zone which is slightly above bottom.
4. The 4th exercise ""Squat with assignment of basin"". Get up so that legs were wider than shoulders, and foot parallel to them. In this case the left leg has to be a little behind right. Then sit down, leaning on the left leg and taking away basin back. At the same time give hands before the left foot, you hold back straight line. After that get up, transfer all weight to the right leg, left take away back and raise hands over the head. Repeat this exercise 10 times, then replace leg.
5. The 5th exercise ""Attacks by wheel"". Make attack forward, since the left leg, slightly develop foot clockwise. Then bend from hip forward. At the same time widely part hands as if you want to make wheel. Be late for several seconds in this situation, then get up, having kept position of the right leg. Leva make step to the left and develop outside toe. Sit down and bend to the left.