Exercises for the buttocks

It's no secret that the views of the male part of the population are often riveted to the beautiful and elastic buttocks. And every woman should give proper attention to this part of her body. Below are the fitness exercises for the buttocks, the daily implementation of which will have a noticeable effect.

1. Lie on your back, stretch your arms along the body, put your feet shoulder width apart and bend at the knees, while leaning on the entire foot. It is necessary to raise the buttocks, squeeze, stay for a few seconds in this position, then sink to the floor and repeat everything again 8-10 times without taking the shoulder blades off the floor.
2. Lie on your stomach, put your hands under your chin, your outstretched left leg is on the floor, and your right is set aside. The right leg slowly rises and falls. Exercise 10 times. After changing the position of the legs, repeat the same. The pelvis should not rise from the floor.
3. Lie on your stomach, laying a pillow under it. Clench your hands in fists and pull them forward, lift the chin slightly. Slowly inhaling, pull back your hands and touch your buttocks with your fists. Return to the starting position and exhale. Repeat 10 times.
4. The situation is the same. The chin is put on the palms, palms folded on each other. Raise one foot slowly, without bending, and make rotational movements by it. Repeat 10 times, from different legs.
5. Lie on your stomach, put your hands under your hips, your legs are straight up above the floor. To bred and to reduce slowly legs, straining buttocks. Repeat 10 times.
6. Stand up to the chair with your back, spread your legs to the width of your shoulders. Stomach to draw. Bend the legs slowly, tilting the body forward, back straight, buttocks back, as if trying to sit down. At the last minute, having already touched the chair, legs again straighten, pushing their heels at the same time and squeezing the muscles of the buttocks. Repeat 10 times.
7. Put your legs together, your arms along your body. Deeply inhale and start running in place, while the arms in the elbows are bent, the heels hit on the buttocks. Slowly exhale while doing this. Continue for a minute.
8. Sit on the floor, palm rest on the back of the head, legs slightly apart. Perform on the buttocks "walking" back and forth, the back is straight. Perform the exercise for two minutes.
9. Lie on your back and bend your knees. Bend your elbows so that your hands are near your head. Straighten the right leg and lift the pelvis slowly, then lower it. Repeat 10 times with each leg.
10. Lie on your back and stretch along the arm. Bend the legs in the lap, put the feet on the floor, and put the right foot on the left knee. Raise and lower the pelvis slowly. Exercise should be repeated 10-15 times for each leg.
11. In standing position put your legs together, your hands on your waist. Make a deep lunge forward with each leg, producing deep wiggles thrice. The one remaining behind should be placed three times on the full foot, and not on the toe. It is necessary to gradually increase from five to ten times the number of attacks by each foot.
12. Stand up straight, legs together, and in the hands of dumbbells. Take your right leg back, lifting your arms up at the same time, bend over. Return back to the starting position. Take your left foot back. Perform 8-10 times with each leg.
13. Stand on all fours, point to the knees and forearms. Raise the leg, bent at the knee, to the height of the pelvis, then lower it, but do not touch the floor. Make 8-10 times with each foot at a slow pace.
14. Lying on your back, legs lifted by 45 degrees, simulate riding a bike. Repeat 8-10 times.
15. Lie on your stomach, legs bent at your knees, hold together, your head in your arms. Heels "look" at the ceiling. Stretch the muscles of the abdomen, buttocks and legs. Press your legs together and try to lift both knees from the floor by a centimeter. Go back slowly to the starting position. Knees need to be lifted slowly. Perform 10 times.