How to increase the buttocks

 To pump up the muscles of the buttocks, you take some time. Within a week or two there have been some results, but serious progress will be noticeable after about a month, if you train every day a little. Gluteal muscles of those who quickly get used to the power load, so soon ass rounded. Cellulitis of exercise also decreases, and if you combine exercise with massage and skin care products, the admiring glances of men on the beach are guaranteed.

A very simple exercise - squats with a load. If you have pets dumbbells, you can use them. If not - does not matter. Pour water in a plastic bottle of water and place it in a small bag that it was convenient to throw on the shoulders and keep both hands. For those who have a good physical preparation, you can just take a 5-liter bottle. If you are not too sporty, can squat even without load. Squat deeply, keeping your back straight and bending your legs completely. How do approaches depends on the form in which you. But the last 10-15 squats should you do sweat, literally across the force.

Gluteus greatly affects the shape of your round, so train it separately is very important. A very simple exercise - allocating legs back. You can do it on all fours in a pose of a cat, but you can do kicks standing. The main thing - you have to work exactly the buttocks, legs are not throwing through the body. At the same time working muscles of the back, which is also very important to look behind your figure first class. Kicks can be done not only back, but also forward and toward the inside. Try not to bend your knees.

An exercise that allows you to not only strengthen the buttocks, but also to tighten the abdominal muscles: Sit on the floor, stretch your legs forward and climb them, if you are walking. If you do not move your feet in a straight line, but in a semicircle, then at the same time you train inner thighs, which for many women is a problem area.

Another type of highly effective exercises - it attacks. Move your body weight on one leg, the other taking a step back. Lower the rear foot to the knee, then return to the starting position, standing with the help of the supporting leg. It is important that during the squat legs bent at an angle of 90 degrees. Another type of attacks, when you take a step forward. Both exercises are extremely effective. Try to do them quickly.

Start with the order to perform each exercise for 20-30 times. If you feel that you have a lot, do as you can. If not enough, increase the number. Try to increase the number of repetitions. All of these exercises if they perform complex will take you very little time. They do not require any equipment, except, perhaps, gym mat.