Elastic hips always draw attention of surrounding people. Regular trainings will help to strengthen buttocks if you aren't happy with their look. It is necessary to do exercises on muscles of buttocks not less than 4 times a week, only in this case through several occupations you will be able to put on the fitting things with pride.
Instruction
1. Get up directly, extend hands forward, put legs shoulder width apart. Arrange hips parallel to the floor, delay the tailbone back, with the exhalation sit down. Repeat this exercise 20-30 times.
2. Put hands on the waist, get up directly. With the exhalation lunge the right leg forward, and return to the home position on the breath. In the same way repeat lunge by the left leg. Repeat this exercise of 15-20 times on each leg.
3. Put legs on width of shoulders, you hold the back exactly, lower hands along the body. With the exhalation transfer body weight to the right leg and sit down on it. The right hip has to appear parallel to the floor. Return to the home position. Same lunge on the left leg. Repeat this exercise 15-20 times in each party.
4. The left side get up about the wall, you hold the left palm the support. Transfer body weight to the left leg, back and forth do swings by the right leg within 3-5 minutes. Now the right side turn to the wall and repeat this exercise by already left leg.
5. Lay down on the floor, bend legs in knees, arrange the foot as it is possible closer to buttocks, get hands for the head. On the breath tear off the lower body from the floor, raise buttocks as it is possible above. In this pose be late for three seconds. Gradually exhaling, come back to the home position. Repeat this exercise 20-30 times.
6. Sit down on the floor, extend hands forward, cross hands on the breast. Forward move on 2-3 meters only on buttocks, then move back.
7. Kneel, deliver to the palm on the floor. Extend the right leg back, on the breath raise it as it is possible above. Gradually exhaling, lower the leg down. Performing this exercise, don't concern the floor. Make 30 swings. Repeat exercise for the left leg.
8. Also use the jump rope. Jumps through it perfectly strengthen gluteuses. Run on the cross-country terrain, you ride the bicycle.