buttocks - one of the sexiest parts of body. Women and men aim to pump up muscles of buttocks, using for this purpose the most various exercises and exercise machines. It is necessary to swing gluteuses 3–4 times a week. Include these exercises in morning exercises and in 2–3 weeks you receive excellent result.
- Get up directly, legs at shoulder length, extend hands forward. With exhalation sit down so that hips were located parallel to floor, delay tailbone back. On breath return to starting position. Repeat exercise of 20-30 times.
- Get up directly, hands on waist. With exhalation make attack the right leg forward, on breath return to starting position. Repeat attack by the left leg. Make 15–20 repetitions on each leg.
- Get up directly, legs at shoulder length, lower hands along body. With exhalation transfer body weight to the right leg and sit down on it until the right hip appears parallel to floor. On breath return to starting position. Make the same attack on the left leg. Repeat exercise on 20 times in each party.
- Get up the left side about wall, the left palm you hold support. Transfer body weight to the left leg, right do moves back and forth within 3–5 minutes. Turn to wall the right side and repeat exercise by the left leg.
- Lay down on floor, bend legs in knees, foot arrange as it is possible closer to buttocks, get hands for the head. On breath tear off lower body from floor and raise buttocks as it is possible above. Be late in this pose 3 seconds. With exhalation return to starting position. Repeat exercise of 20-30 times.
- Sit down on floor, extend legs forward, cross hands on breast. Move forward only on buttocks 2–3 meters, then move back.
- Kneel, deliver to palm on floor. Extend the right leg back, on breath raise it as it is possible above, with exhalation lower down, without concerning floor. Make 20–30 moves. Repeat exercise on the left leg.
- Perfectly jumps through jump rope, cross-country run, driving the bicycle strengthen gluteuses.