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To strengthen the buttocks

To strengthen the buttocks.
Many ladies want to tighten the glutes

Many ladies want to tighten the glutes. You need a little determination and will make its dream.
For this exercise is not necessary going to the gym, you can practice at home, just stay away from sweets and fatty foods .
Dame in the past 12 months did not train, you should start a series with 15 times the performance of exercises. If you are in average condition, done 2 sets of exercise at once. Ladies who are in great shape - if you have practiced regularly in the past 12 months - at a time are allowed to do the 2-3 series of exercises at once.
Practice schedule at 2 -3 times a week. For a month and a half to two months the results will be very noticeable. If you have problems with body weight, it is necessary to include aerobic exercise and diet is reduced. Otherwise, all efforts will be futile.
squat properly and with a jump squat exercises were unprecedented for a firmer glutes and legs tight. You can combine them with small weights.
When you lie down on the mat, bend your knees and place a pillow between them. Slightly lift your hips from the surface of the mat after tighten the muscles of the thighs and buttocks. Do not bend your back, and in this paragraph shall be five to ten seconds.
When you move on a treadmill, turn up the bow for 2 to 5 degrees. When finished step should be to push the surface of the toes and squeeze the thigh muscle on that leg.
Stepper exercise equipment to use as directed programs to strengthen the gluteus.
When you climb the stairs - which is highly recommended - you should let your hands to the usual range, and let all the weight is slowly leaning on the heel to the sciatic nerve and stretched sheets.
ball pilates provides wonderful results and is very welcome.
in other daily activities to work on strengthening the glutes. Thus: Home - while walking, tighten the thigh muscles of the legs, which is currently behind Home - when youre sitting, straighten your back and feet closer to one another, repeatedly squeeze the buttock muscles for a period of ten seconds Home - if you can, skip rope.

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