How to tighten your buttocks, or Brazilian butt for 5 minutes
of exercises to quickly pull up the buttocks: 1. Squats Time: 0:00-1:00 min Stand straight, feet slightly wider than shoulder width, arms along the body, toes turned out. Pull the tailbone and buttock muscles strained. not taking his foot off the floor, sit down as low as possible, it should be for the so that the knees do not come forward farther than your toes. At the same time you need to raise their hands in front of the body at shoulder height, palms down. You will be held in this position for 2 seconds, then return to starting position. doing 20 sit-ups, the latter will linger on in the down position for 20 seconds, do the short pulsing movement up and down. 2. Touch Time: 1:00-2:00 minutes Stand straight, feet shoulder width apart, toes look right. squatted before the moment when your knees will not bend at a right angle.Step back left foot to take a deep lunge back, right hands touch the floor or the right thigh. left hand, lift up the face, palm facing outward. Return to the starting position and repeat all over again, now make an attack with his right foot and left hand touch the floor. 3. Lunges with a leap Time: 2:00-3:00 minute lunged forward with his left foot, the knee should be bent at an angle of 90 degrees and is located just above the ankle. Right knee is directed at the floor. Get a jump, rebounding from the floor with both feet. Jumping Change legs, so that lunge forward with right foot at the time of landing. Keep doing the exercise, each time changing the legs. 4. Squatting on one leg with a towel Time 3:00-4:00 minutes Starting position: feet together, toes facing the front, arms at sides. The right leg stands on a small folded towel. Bring the weight of willow on the left leg and bend the knee to 45-90 degrees while slowly sliding the right foot with a towel to the side (at a comfortable distance for you.) Perform a count of four. Slowly tighten the right leg back, counting up to four, while straightening the left leg. Do the exercise for 30 seconds, then switch legs. 5. Squats with instep ago Time: 4:00-5:00 minutes Get into position: feet shoulder width apart, arms at sides. Lightly sit down, keeping your body weight on your heels, then lift your left leg straight straight back, hips, while still facing forward. At the same time pull the hands apart.Return to the starting position, change legs. In addition to this remarkable five-minute program will help you tighten your buttocks following tips: Revision of the food. Learn to choose a healthy diet, limit consumption of fatty, fried, spicy. Instead of eating candy, it is better Pamper yourself with fruit. This will help to lose weight and feel better. Find sport to his liking. Try swimming, dancing, aerobics - just before you unlimited choice! Choose a fitness club in Mr. Saratov, there is nothing easier! Try to make time for exercise every day. Find five minutes is not too difficult, the daily charge must be your good habit. Walking up the stairs - a great way to make a beautiful ass.Forget the elevator. Try to jump up two steps. Remember that if the muscles are sore, it means that you do everything correctly. Do not forget to hold on to the railing to keep from falling accidentally. more go on foot. Bring to a player with your favorite music and go for a walk. Start with 800 steps per day, and then try every day to increase the number and beat its own records, while tightening your buttocks. Do not forget about the bike. Torsion pedals beautifully tones the muscles of buttocks. Do not be afraid to call in on every hill, out of the way. Coach muscles of the buttocks at any time. The lecture was sitting at the computer or on a bus on his way to work: just squeeze glutes, hold, until you feel tension, and relaxes.
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