Every woman dreams of having beautiful buttocks plump. But to succeed, we must first of all build buttocks.
Looks like Jillian Lorenz, co-houseowner Barre Bee Fit Studio Ariana Chernin in Chicago, “The construction of new muscle helps to develop a post with a natural and balanced way.”
Here are 5 extremely effective exercises for bending flat buttocks and buttocks that fall from the masters themselves and Lorenz Chernin. They target course buttocks.
For quick and visible results, it is advisable to do 20-30 repetitions of each exercise with the right leg.
We must move from one movement to the next without pausing. Above all, you must first 5 years with the right leg, then with the left leg.
In total, you need to do two sets of these movements by leg. And remember to exercise at least three times a week.
For even faster, an intensive training program in the fat loss results is welcome.
1 The Perky Lift
This movement targets the center and outside of the buttocks. Put yourself on all fours, knees well in the hips and hands at shoulder level.
Lift the right leg back so that it is parallel to the ground and point your toes. Lift it even higher and trace the outline of the letter P in bottom. Return to the starting position and repeat the movement.
2 The rear raiser
Here, the outer and upper side of buttocks working
Stay on all fours and keep your right leg straight. Cross it behind the left leg and tap the floor with your toes pointed.
Squeeze glutes and lift your right leg so that it is aligned with your hips parallel to the floor. Lower leg to return to the position of the valve. Make sure you do not arch your back.
- booty boxes
This exercise bomber central and upper buttocks. Still on all fours, point your right leg positioned straight behind you.
Get up to four inches higher keeping your hips facing downward. Draw a box in the air with your big toe in the direction of the hand of a clock, then do the same in reverse.
Try to create a deeper contraction with each box.
4 The Killer Kicks
With this move, hips working at the center of the gluteal muscles. As before, start with hands and knees on the floor, the extended right leg.
Swing your right leg over the side, perpendicular to your hip. Bend your knee to bring the heel toward the inside of your body. Then give a kick to the side with one leg extended.
Tighten the gluteal muscles during movement.
- Lift It Up
Here one muscle sides and center of the buttocks. Put your right leg out to the side at the same height as your hip.
Lower it about an inch and refit it, follow a regular rhythm.
Read about how to reduce cellulite on buttocks
Learn How to Reduce Cellulite 