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3 best exercises to firm buttocks


It does not have to be slim to attract glances. The secret lies in the fact that it have to be shaped…

Jennifer Lopez is so proud of her buttocks that insure them for $300 million. She knows that they are one of the sexiest part of her body. For other women it is similar, but with one condition : they must be firm and rounded. And this can be achieved through our exercises for the buttocks!

How to carve buttocks?

Enough to make 3 exercises that already after 3 weeks will bring the first results : will lift the buttocks and make them rounder.

If you combine training with regular tightening of the buttocks (always do this when you stand – tight tense muscles and hold on as long as you can; repeat with short intervals until muscle fatigue) and climbing stairs, the effect will be even better.

How do the exercises for the buttocks?

  • Train every other day
  • Do 2-3 sets of each exercise. Between sets do most 30 – second delay
  • In addition to performing the described exercises as often as possible , try to stretch the buttocks (eg. Standing at the bus stop

Exercises for buttocks – lifting legs

exercises for buttocks by lifting legs Kneel down and place your hands on the floor directly under the shoulders. Tighten your buttock and diffracted lift your left leg so that foot to aim at the ceiling. Hold for a moment and then lower the leg (but do not lean your knees on the floor). Try not to sway hips. Repeat 10-12 times, first one, then the other leg.
ADDITIONAL BENEFITS: This exercise also strengthens the back.


Exercises for buttocks – legs up

exercises for buttocks by legs up Lie on your back and place your heel on the chair. The legs should be slightly bent at the knees, hands perpendicular to your armpits. Lift left leg straight up. Tighten your stomach and buttocks. Lift the hips high enough to torso and thighs form a single line. Hold for 3 seconds and slowly lower. Repeat 10-12 times, first with one, then with the other leg up.
ADDITIONAL BENEFITS: This exercise also helps flatten the stomach.


Exercises for buttocks – squats with dumbbells

squats with dumbbells Stand in a wide apart, toes, head outside. Hold the weight (or 1.5 – liter bottle of water) in both hands and lift your hands over your head. Tighten your abdominal muscles and buttocks. Do squat and bend your hands at the same time, lowering the weight behind your head. Hold for 3 seconds and return to starting position. Repeat 10-12 times.
ADDITIONAL BENEFITS: This exercise also carves three headed muscles at the back of the shoulders.

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