The best load gluteal muscles get when you climb the stairs. Therefore, from now on forget about what a lift. And leaning against the wall of the third floor in an attempt to catch his breath, console yourself buttocks wonderful vision that you soon will. If you live in a country one-story house, and work on the ground floor, will have to look for his fifth point is not only an adventure, but also a good workout.
Very well helps in the formation of elastic ass cross-country running. On the hill on the hill for two - three months, and you get a coveted firm buttocks. Besides, surely lose weight and get healthy complexion. In the bustling metropolis complexion have to create with the help of makeup, and everything else you can get after class on modern treadmills and elliptical trainers. The main thing is to invite a fitness instructor that he has set up your simulator. Unpleasant fact - 60% of the features are not used simulators visitors gyms simply because they are not aware of.
In addition to running and walking up the steps should perform simple exercises:
Lie on your back. Bend your knees and place your heels on the floor. Arms straight and lie at a slight angle to the body. Lift your buttocks so that the back, buttocks and thighs form a single straight line. Lower back does not buckle. Squeeze your glutes and roll the foot from heel to toe for a few seconds. If you want to increase the level of difficulty, straighten one leg so that it becomes an extension of a straight line formed by the torso and thigh. Pull the sock over and hold this position for a few seconds. Then lower your leg to the floor. Repeat for the other leg.
Stand up straight, grab a dumbbell weight of 5 kg. Put feet shoulder-width apart, knees slightly bent. The back should be straight, belly slightly retracted. Slowly moving the dumbbells along the hips to the knees, lean forward. Stop when you feel the tension of the muscles of the buttocks and back of the thighs. Slowly straighten straightening should be done through the efforts of the gluteal muscles, not your back. Repeat 8 - 10 times.
Lie down on his stomach on the floor. Straighten your arms and lift the body so that the body and legs form a straight line. Straightened hands should be directly below the shoulder joints. All body is tense, stomach sucked. Lift the straight right leg a few inches off the floor, pause for a second and lower leg. Do this same movement for the other leg. Repeat 4-6 times for each leg.
And what if the state of health, you can neither run nor do the exercises? This is not a reason to give up the opportunity to have beautiful buttocks. Do stretching exercises and the result will not take long.
Sit in a chair with your back straight and your shoulders relaxed. Place your right ankle on your left knee. Pull your leg to tulovischu.Naklonyaytes forward until you feel tension in the gluteal muscles. Back and hold the line. Hold this position for a few seconds.
Lie on your back and bring your knees to the thigh grudi.Obhvatite hands and slightly re-rolled on the shoulder to the buttocks off the floor. Try to keep your shoulders and neck are relaxed.
Of course, performance is only one of stretching for the gluteal muscles do not allow your ass decorating catalogs linen. But, at least, to undress on the beach you will not be ashamed.
By the way, stretching exercises always follow after any exercise aimed at developing the gluteal muscles. Using stretching can improve the result of strength training by 19%.