Dreaming of beautiful buttocks, then these exercises for you. Perform 3 times a week. Remember, the important thing is not how fast you do it, but as a right.
First, let's warm up the muscles, so as not to injure them. To do this, you can do rastyazhechku, various side bends. Otherwise, we may be injured joints unaccustomed. Stretching is necessary for everyone, and always at the beginning and at the end of every workout.
squats
Squats - one of the most effective exercises, which in many cases gives fast results. If possible, use weights, but first ottachite correct execution technique. Let's start with 3 sets of 15 times.
Starting position: feet shoulder width apart, back straight, shoulders back. Remember no slouch. Hands keep to itself or a cross on his chest.
Execution: slowly squat, placing pelvis back, as if trying to sit on a chair, with the heels resting on the floor, socks without severing. The back is straight. If you look from the side it gives a very beautiful curve of your body. We return to the starting position.
Errors: If the slope of the squat comes spiny- again, remember, keep your back straight. Knees should not be on your socks, pay attention to it.
lunges
There are many different versions of this exercise, but we will look at the most common and affordable for home workouts. The wider step in this exercise, the more involved gluteus than a step lower, the more work the quadriceps thigh.
Starting position: feet set shoulder width apart, then one leg is retracted, for example the right, so that you were comfortable and did not fall. Left foot forward. The back is straight.
Execution: bend the left leg, right leg back into a lunge position, rests on the toe to the floor. Right knee Kos floor, left leg turns parallel to the floor. Change legs. We do 10 lunges on each leg. You can not alternate legs, as it were pruzhit on one leg 10 times, then change legs. If you feel that you easily grab a utyazheliteli- it can be dumbbells, if this house is not available to take the start of small bottles of water.
Error: too small a distance of one foot on the other, there is no equilibrium. The housing is tilted forward, his back bent.
Raising pelvis
Starting position: Lie on the floor, arms at your sides. Legs bent at the knees and rest on the floor.
Execution: Slowly lift the pelvis up, squeezing the buttocks at the same time, the stronger, the better. Feet rest against the floor at the same time, toes and heels do not come off. Fixed its position. The housing body should make a straight line without any bends. Next, go down as if to the starting position, but do not touch the floor buttocks and again raise the hips and squeeze your buttocks. Make a smooth 3 sets of 15-20 times.
Errors: when lowering the buttocks touch the floor of the pelvis, thus there is a relaxation of the muscles and all your efforts in vain.
Fast performance. It is not necessary to do this exercise quickly. You should feel a burning sensation in the pope. They raised - recorded a second. Many women make another common mistake: body lift is too low. Remember that you must be formed like a straight line of your body
