Your attention is invited to the most comprehensive set of exercises for buttocks that will help You to keep their attractive shape for a long time.
1. Stand with your feet together, hands on hips. Do a deep forward lunge each leg, three times producing springy jiggle. Leg, remaining behind, must stand on a full foot, not the toe. Gradually increase the number of attacks from seven to ten or twelve (each leg).
2. Lie on your stomach, stretching out his arm. Raise your hands and torso, depicting "the arc". Then lower hands on the floor and lift up the back feet only. Do the exercise 6 to 10 times.
3. Stand straight with feet together, holding a small dumbbell. Pull back right leg, simultaneously lifting your arms up and bend. Return to starting position. Now pull back your left leg. Do the exercise 8-12 times.
4. Left leg put on the chair, take a dumbbell and put your hands down at your sides. Lean forward and pull the dumbbells to the floor. 10-12 times each leg.
5. Feet together, hands with dumbbells at the waist. Lean back, not bending legs, 12-15 times.
6. Jump on his toes over the rope on two legs. Keep the uniform breathing, breathe through your nose. Jump from 2 to 5 minutes, gradually increasing exercise time.
7. Lie on your back, arms stretched along the body. Raise your legs at 45 degrees and simulate Cycling. Tibiae straight, the maximum amplitude of the motion. Repeat 5 to 10 times.
8. Lie on your stomach, get hands on your back, the fingers connect to the castle. Without bending knees, podnimite legs and arms to the body took the form of a boat, hold this position for 10 to 30 seconds.
9. Get on your knees, extend hands forward at shoulder level. Sit down from the heels to the left, turn the hands to the right (exhale), return to starting position (inhale). Then sit to the right, turn the hands to the left, take the initial position. Do exercise 6 to 10 times in each direction.
10. Sit on the floor, lift up slightly bent at the knees legs, extend hands forward. Using only the gluteal muscles, turn around its own axis to the left, then right. Keep uniform breathing. Make the music double turns 2-8 times.
11. Lie on your back, lift straight legs to 90 degrees. Lower them to the left from the body on the floor, maintaining a straight angle. Then straighten them together, not apart, and without bending, lower right of the trunk. Do exercise from 3 to 8 times.
12. Lie on table on stomach to the legs, since the hip joints, the table has not been touched. Hands grip the front or side faces of the table, inhale and raise your legs up. Try to stay in that position for 10 seconds, then lower. Do exercise 3-6 times. Leg lift high, good bending at the waist.
13. Sit on the floor, put your foot soles, pull them close to him and grasp the foot with your hands. Keeping your back straight, perekachivanie from one buttock to the other — from 40 to 100 times. Don't forget about the back, keep breathing evenly.
14. Get on all fours, keep your back straight. Do Mahi foot back–up, high as you can. Do not lower your leg to the floor, holding it slightly above the surface, and up straight up. Each leg do 10 to 20 swings.
15. Adopt the starting position of the previous exercise. And so do Mahi foot back–up, only leg while bent at the knee, forming a straight angle. 10-20 lifts each leg up, then move on to the second part of the exercise: bent at the knee raise the right leg up to my right; left — left side, for 10-25 times.
16. Get on all fours, back straight. Bent leg pull forward, towards the chest, then with force throw it back, fully straightening. Each of the legs.