The secret of the result is simple - do these exercises every day.
1. Strain the buttocks. Stand straight, hands free or at the waist, feet shoulder width apart. Strain the buttocks as much as possible, hold in this position for 5-7 seconds, then relax for 2-3 seconds and again squeeze the buttocks. Do 12-15 repetitions.
2. Squats. Feet shoulder width apart, parallel to each other, knees soft, buttocks and abdomen tucked up, loins preserves the natural flexure, shoulders are straightened and lowered down.
Do classic sit-UPS. When you do this, slightly tilt the pelvis forward, the body weight shift to heel, sit down to 90 ° angle in the knee joint and come up to the starting position. Do 2-3 sets of 20 each.
3. Plies. Legs wide apart, hands on his belt and make polyglobulia squat or plie. In this position, raise right heel and squeeze the entire right leg, to feel the muscles of the buttocks. Hold for 5-7 seconds, then relax and repeat exercise on the left leg. Do 2-3 sets of 15 times each leg.
4. Jumping. Feet together, hands on his belt, do smooth jumps on the spot. First jump with both feet, then on one, alternating right and left, then two again. Jump for 5-7 minutes. Making a break, jumps can be repeated.
5. Leg swings. Stand straight, hands on waist, feet shoulder width apart. Raise right and take back, feel the tension in the buttocks. Hold in this position for 5-7 seconds and return to the starting position. Repeat exercise on the left leg. Do 2-3 sets of 12 times for each leg.
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