The set of exercises and the useful recommendations of experts will help to achieve the tightened and elastic buttocks in short terms. It is possible to be engaged, without leaving the house. The only condition - qualitative and regular trainings.
Instruction
1. To achieve good result, it is necessary to carry out the set of exercises systematically. It means that it isn't dependent on degree of employment and mood, it is necessary to find time for trainings. Already in the month of regular trainings, it will be possible to estimate result. Your buttocks will become more elastic and tightened.
2. During the occupations it is necessary to give to muscles small rest, stretching them a little. For this purpose there are special exercises. Sit down on the floor, having placed legs on the parties. Incline the case of the body forward, trying to reach hands as it is possible further. Be recorded in this situation within 3-5 seconds. Return to initial situation. Pay attention: when performing this exercise you shouldn't tear off buttocks from the floor surface.
3. For buttocks leg swings are considered as the most effective exercise. Receive the home position. Kneel, having bent hands in elbows. You hold the head directly, without throwing back and without inclining it. The right leg bend in the knee at an angle 90 degrees and as much as possible lift up. You look behind that the foot was parallel to the floor surface. Gradually return to the home position. Repeat exercise on other leg. Try that when performing swings the back remained most weakened. Repeat exercise 15-20 times on each leg.
4. Get up on all fours. Bend hands in elbows and be reluctant about the floor surface. Extend the right leg back, left – it is bent in the knee. Pull the sock on yourself so that there was tension in the back part of hips. Execute sharp leg swings against the stop, being pumped over in the final point. The right leg always has to remain on weight. If it is difficult to perform this exercise, lower the leg for 2-3 seconds and then again resume pumping. Repeat exercise on the left leg. This technique will allow to strengthen gastrocnemius muscles and will tighten all surface of buttocks.
5. Lay down on the plain surface. Hands arrange along the case of the body. Slightly part legs on the parties, having bent in knees. Pay attention: the foot have to stand on the surface completely. Lift the basin as much as possible up. At the same time the foot, shovels and shoulders shouldn't come off the floor surface. Cramp knees together. As much as possible strain buttocks and legs so that to experience light heat and muscle work. Be recorded in this situation within 3-5 seconds. Slowly lower the basin in initial situation. Perform exercise of 20-30 times.