Women's dream, or Elastic and firm ass

The shape of the buttocks depends on how you have trained the muscles in this part of the body. Women's Magazine offers you daily exercises for the most problematic areas, causing eternal dissatisfaction in women. Each session begin with a 5 minute warm-up aerobic in nature, for example, you can dance to properly stretch and warm up muscles. The effectiveness of the training will be higher and the risk of injury is less.



Exercise # 1


To lie on her side, one hand under his head, the other rests his palm on the floor in front of him. Strain the muscles in order to maintain a level position and does not "fill up" the pelvis back.


The upper leg should be on the weight (not to touch the bottom of the feet). From this position raise the upper leg on 2 accounts up slightly, hold for a few seconds and lower to starting position without touching the bottom of the legs.




Run 20 times with one leg, then repeat the other.





Exercise # 2


The emphasis on the elbows and one knee, the other leg stretched back on the toe. Lift the leg to the position parallel to the floor and bend the knee to a right angle (tibia perpendicular to the thigh). From this position with a small amplitude to perform 1 by the movement of the thigh up and on 1 account - to return to its original position. To ensure that the body does not SAG down, the back does not SAG in the lower back, and pelvis were not deployed (for this strain the muscles of the back and abdomen).




Run 20 times with one leg, then switch legs.




Exercise # 3




To lie on her side. One arm under his head, the other rests his palm on the floor in front of him. The upper leg to stand forward, bending the knee. The thigh perpendicular to the body, the angle at the knee to 90°, the leg parallel to the floor. This amplitude is small to run on 1 account the movement of the thigh up, not turning while the pelvis back, and on 1 invoice to return to its original position.




Run 20 times for each leg.





Exercise # 4


Lie on your back, arms along the body, legs bent at the knees and rest your feet into the floor, shoulder blades rest on the floor, body weight. Keeping a straight body position (not caving in the back) to raise on 2 accounts pelvis upwards, the maximum squeezing the buttocks. A short time delay and drop down without touching the floor. Do not rest against the floor, his hands lying loosely on the floor and relaxed.




Run 20 times.





Exercise # 5


Lie on your back, arms along the body, one leg bent at the knee and rests the foot to the floor, the second - straight upwards. Blades rest on the floor, body weight. If it is hard to keep straight leg, it can be slightly bent at the knee, or to rely foot on the knee of the lower leg. Keeping a straight body position, not sagging in the back, pick up to 2 accounts pelvis upwards, the maximum squeezing the buttocks. A short time delay and drop down without touching the floor. Arms relaxed along the body.




Run 20 times.

Source:

Women's Magazine

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