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How to train your buttocks

How to train your buttocks summer comes a frightening Ami need a big boost in a bathing suit and show the world the buttocks



Summer is coming
great
frightening need ami pressure in a bathing suit and show the world buttocks whether or not they are well made and sturdy to you, especially the work that you put. Its nice to be introduced. Will assist in this exercise are described below. Thanks to them with pride during the summer season wkroczysz buttocks.
u exercise steppes / u
trained heath, and not only shapes the buttocks, but also strengthens the muscles of the quadriceps, hamstrings and calves. Stand in front of the step, hands on hips skinny. right foot, go to Step, swing your left leg back and correct it. now go down the step and repeat the same for the other leg. exercise is performed in three sets of 15 repetitions on each leg.
u buttock lift / u
pośladkówi This exercise involves the abdominal muscles. Thanks to its boom is round and firm. Lie on your back, legs, knees bent, feet flat on the floor. put your hands at your sides. Then raise your hips until a line will be your pelvis, chest and thighs. Do not forget to tighten your buttocks. Hold this position for the second, and then cut back on the floor, hips, buttocks, but not touching the ground! Perform three sets of 15 repetitions.
Excavations u
kneeling / u float
buttocks and hamstrings to activate. kneel on the basis of the hand flat on the floor. Both feet flex, so the weight on the heel and the toes turned up - knee do not touch the ground - .. right leg squat on you and then make a kick back, straightening the leg fully tensing your buttocks and left leg at that time should be bent at 90 degrees slowly decrease. right leg, bent at the knee, but again touches the knee and lean your weight on the bent fingers of the right leg. Now repeat this exercise for the left leg. Perform three sets of 15 repetitions for each leg.
seafront lying leg lifts / u
stimulates lateral thigh muscles pośladkówi company. Lie on your right side, legs slightly bent, feet




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