Pop hits: Exercises for beautiful buttocks

What exercises to make your beautifulbuttocks bigger?


Rounded ass female, smooth, elastic, beautiful form- here is a brief description Exercises for beautiful buttocks of the dreams of millions of women. How much effort is taken the girls to improve this nature beautiful buttocks or to perfect existing form! The reason is clear: first, it is really beautiful.


  • The best exercises for the buttocks
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And secondly, men rather admire the owner of Pop in a position to compete with J. Lo. elastic buttocks secret is not hidden behind seven seals. Like most brilliant things, it is easy. Physical activity always helps to keep the body in good shape. If you want to direct all their efforts to improve the state of your backside, do special exercises to firm buttocks.


The best exercises for the buttocks

Exercises for training and inflating beautiful buttocks there are many; we chose the most effective and the most interesting of them.

Classic all time

Squatting – that’s a powerful weapon in the struggle for the acquisition of the buttocks excellent shape. If you do sit-ups – dangling sadly afraid you do not have priests. This exercise can be done in the gym, with the use of weighting and at home. Since the home, in contrast to the gym is not possible to gradually increase the weight for the progression of the load must be increased by other means. For example, instead of thirty times, fifty sit. Or do squats with a jump at the same time up. But this later. In the meantime, let’s learn how to perform squats correctly to avoid injury. This is a rather complex in terms of engineering exercise. But the effect will exceed all your expectations.

Stand up straight with your feet shoulder-width apart or slightly wider, toes parallel to each other or slightly outward. The emphasis should be on the whole plane of the foot. The legs do not have to straighten completely – let your knees are slightly bent. The back is straight, the waist is fixed, press tense. Begin to squat. Imagine that you are standing behind the bench below the height of your knees – and your job is to sit on it. Important: you have to go down so that his thigh was parallel to the floor, with the knee in any case should not extend beyond the edge of the foot. If you are at home, you can keep your hands in front of him, head over to straighten or put in hand. Breast fed need a little forward, but the movement is not a top of the body, and little by little, for a deflection in the hip joint.

If you are in the room, then you have several options to do squats with weighting. You can do exercise, using a barbell or dumbbells. Be sure to ask your instructor check your technique room of this exercise. Do not raise the weight until you are sure that performing squats with a perfectly delivered technique.

The next type of squats – plies. It is characterized by a statement of the position of the legs and back. Legs should be put on the maximum possible for you width apart. Feet dissolve socks out. We must sit down to parallel with the floor, making sure that your knees and feet were in the same direction. In no case do not let the knees converge inward. The back should always be kept perfectly straight. In this embodiment, only the exercises involved lower body.

The third kind of squats – sumo. What is it different from the other two? Firstly, setting his feet. It is wider than in the first embodiment, and narrower than in the second embodiment. The foot is placed with great reversal to the outside than in the classical manner of performance, but not so much turned inside out as when the plies. When you do squats, sumo, it is possible to sit lower than in the first two variations. The back is still locked, the deflection should not be. Top of the body is also slightly leans forward, as well as in the performance of the classic sit-ups.

If you are doing sit-ups in a gym, then depending on the tasks assigned to you you will have to do at least three sets of one type of exercise and at least ten to fifteen times for the approach. Since the house rarely has the opportunity to use weights to its weight, the number of sets and reps they should be increased. For example, you can start with the same three approaches, but to sit at least thirty times. Over time, increase the number of sets of five or six, and repeats – up to forty or fifty.

This is an attack!

Lunges – the second most important exercise that has a positive effect on the appearance of your “buns”. Its importance is as follows: squat “is trying to” increase the mass of your ass, and lunges give them exceptionally appetizing form, lifting up all this wealth. Embodiment of this magical exercise too little. This is yet another distinct advantage of this exercise for beautiful buttocks: the body does not have time to adapt and continuously responds to changes in physical activity.

Lunge forward with one foot

Stand with feet shoulder-width apart. The feet are parallel or slightly diluted. Take a step forward. Legs are straight. Begin to bend the back leg so that the knee touch the floor. Keep an eye on the front foot: the thigh should be parallel to the floor, and the knee should not protrude beyond the sock leg. Rise Up is performed by foot force to the rear. The body must be rectified permanently. Do not tilt it forward or back or from side to side. The loin should be recorded, press tense. Make at least fifteen repetitions on each leg.

Lunges forward and backward alternately

The feet are placed shoulder-width apart. Lunges, as described in the first embodiment, but the leg returns to its original position. Thus it is desirable to alternate the legs. If you’re doing lunges forward, you can begin to move forward, simulating the walking – but it is more appropriate to the gym, where there is room for vyshagivany. All other performance criteria are similar to – back position, the knees, the feet are identical. Hands in both cases keep straightened along the body. To complicate the exercise can be the fact that his hands raised above his head or lift up the chest. Of course, this is no buttocks does not matter, but it is a clear benefit to the beauty of hands.

gluteal bridge

The first option is do this: lie on your back, firmly pressing it to the floor. The legs bend at the knees and put shoulder-width apart or slightly wider, toes slightly to the side. Heels place close enough to the buttocks. Then you start moving the pelvis up, feeling the strain of the buttocks. Press too busy. The second version of this wonderful exercise is done with the use of the bench. In it you will go to the top of the back, about shoulder blades and above.

Feet in this variation, it is desirable to set wider than shoulder width apart and toes to breed stronger, too. Get down to the floor again and begin to climb up the pelvis, until you reach the position of the body in parallel with the floor. In the gym you can increase the load resting on the pelvis or other type of dumbbell weight material. Do at least twenty-five lifts the pelvis upwards.

Pop like a ball, if you use the ball for priests

To train the lower ninety in the next exercise, we need to use a fitball. Lie down on his stomach. Hands should be well to fix its position. You can alternately lift one and then the other leg to the same line with the torso. It can be both at the same time. The trick and the salt is: reaching the top, do not hurry to drop the leg down. Hold it for two or three seconds in a state of stress, and then immerse. Doing this kind of exercise should be no less than thirty times each leg. Gradually increase the load, there is no limit to the number of times.


Everyone knows that stair climbing can improve the appearance of your buttocks. So either we start everywhere and always ignore the elevator or take a stable bench and start zashagivat it. Calculate the height of the equipment can be as follows: step on it. Your thighs should be parallel to the floor or above the pelvis. And there is? Fine – then go ahead. Step. No less than fifteen times on each leg.

We get up on all fours

This is the starting position of the next exercise, shaping and firming your buttocks. Once you have accepted it, lift one leg up. Shoulder, back, hip – your body should be a straight line. Bend your leg at the knee at 90 C. Heel seek up sock feet pointing downwards. Start movement of the pelvis, point the heel up, feeling at the same time even more tense the muscles of the buttocks. When the return leg to its original position, make sure that the newly formed one straight line from shoulder to hip. Do not lower the thigh is too low. Make each leg at least twenty repetitions.

Performing any exercise, control the breathing is correct: in any case, do not hold him, try to keep it smooth and rhythmic. Exhale on the effort made, be sure to remember this. Properly delivered breath facilitates physically demanding exercise, the exercising saves power. Do not forget to intense stress, which is accompanied by sweating, drink water in small sips. Avoid dehydration – it reduces your productivity and your goal – to give everything to the fullest in training. After the buttocks require this like no other part of the body.


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All of these exercises will be effective under certain conditions. First of all, it is the regularity of training. If you are an instructor or on your own in the gym, then do three workouts per week. If you practice home occupation, then at least three to five. Occupation must be accompanied by the provisional and final warm-up stretching. This will prevent injuries and help muscles recover faster after the load. Secondly, remember that you can alternate the types of loads. For example, horse riding, cycling, intense dancing and figure skating also help to strengthen the muscles of the legs and buttocks.

Do not neglect and beauty treatments. To achieve perfect smoothness the pope, it is necessary to make regular skrabiruyuschie treatments, masks, and even massages. In addition, it is understood that no matter how you tried, and no sweat in training, but if you eat buns and chocolates, drinking is soda, then a normal size you have to forget the pope. So think not only about what exercises to do, but also about the quality of your food.

Fulfilling all our recommendations, using all of the training exercise and properly distribute the load, you will certainly reach the most amazing results. Admiring glances of men you provided is guaranteed.


It is possible that you will be able to arrange itself Jennifer Lopez. The main thing is not to delay and begin classes right now. We wish you as soon as possible to achieve the objectives and goals and enjoy their success, that is magnificent buttocks.

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