Fashion for anorexic forms is a thing of the past. A beautiful elastic priest - that's the symbol of modern sexuality . Make the buttocks lush and uplifted, such that they can be placed on a saucer, you can use special physical exercises and a simple diet. Let's talk about how to properly pump the buttocks at home and whether it can be done quickly.
Stone water grinds, or How to squat to pump up the buttocks
Regular physical exertion pumps the gluteus muscle of a beautiful shape. Many will reject that they do not have time: a small child, washing, ironing, rum women ... But, as practice shows, if you want, you can manage everything! And for this it is not necessary to disappear for hours in the gym. Even at home, without the heaped up modern equipment it is possible to pump up buttocks fast enough.
The next couple of exercises should definitely be on the list of your routine duties. They will make the ass, legs and even waist fascinatingly sexy.
- Squats. It is very important to perform them correctly, so that the load goes on the ass and legs, the back does not rotate, the knees do not go beyond the socks, and the heels do not come off the floor. The wider the legs are spread and the deeper the squat, the more gluteal muscles are included in the work. The pelvis should be worn back as if you want to sit on a chair. Squats with weights from 5 kg. - the most spectacular increase in the fifth point.
- Drops forward, back, side, on the spot or in the movement burn fat on the outside of the thigh and make the priest rounder. It is this exercise that raises the "fifth point" and eliminates the hated "ears" on the hips.
Attention! Over time, when the priest gets used to the loads without weighting, it is recommended to include additional weight in the work. It does not have to be a dumbbell or a bodybard, anything that is at home from the tools available: bottles of water, a bag with something heavy or even a child.
A few more exercises for beautiful priests
- While cooking food and washing dishes, squeeze and unclench your buttocks with all your might. This "lazy" training will be the first step on the way to a beautiful pope.
- Favorite TV series or daily viewing of news can also be spent with advantage. Lie on your back, bend your knees and put it on the wall. Maximize the pop up by straining the muscles at the top point, then go back to the starting position. Do as long as you have the strength. You must be very tired and out of the comfort zone.
- When you play with the child, sit on the floor and move forward on the priest at the expense of the buttocks, then go back. This simple movement in a game form will well "surprise" the gluteal muscles.
- Lie on your back. Slightly spread the knees bent at the knees and lift them upward, squeezing the buttocks. Then go back to the starting position. Perform 50 times.
- Stand on all fours and make 50 swings first with one foot, then the second. When performing the set, the leg can not be placed on the floor, but in the upper position of the buttock it is worth to strain as much as possible.
- No opportunity to study in a small apartment? The best inventory for creating an elastic priory is the ladder. Even if you live on the ground floor, no one will bother you once a day to walk the stairs from the first to the ninth floor. To focus on the gluteal muscle is better to step through one step. Be sure to tense the buttock muscle when walking. Try not to relax it for a moment.
How to remove fat from the abdomen and pump up the press, read here .
Stretching and cardio are an integral part of the workout
Before the start of the direct exercises for pumping priests necessarily warm up. 5-10 minutes run on the spot, jump on the rope, make the slopes in different directions.
After strength exercises on the gluteus muscle stretch. Lean forward, trying to touch the tips of the fingers of the floor. Fix the body in this position for 30 seconds, feel how your gluteal muscles stretch. Make 5 approaches.
Revealing the secrets
Let's be honest: we will not achieve phenomenal results in a couple of months. It will not work on sedentary work, at home lie on the couch in front of the TV, and for a month or a week before the vacation start to practice and fashion a beautiful ass. A quick result can only be after a visit to a plastic surgeon, and an effective elastic body is the fruit of heavy labor and iron willpower.
A beautiful priest is a "pobochka" of the right way of life! Of course, you will have to make friends with physical education and proper nutrition. Each self-respecting woman cleans her teeth, washes her hair, uses hand cream and mascara. So why does not everyone pull on his ass athletic shorts and runs / squats / squeezes? Why can not 10-20 minutes a day be allocated for the development of its "center of the universe"?
How to eat right to pump up a beautiful ass
No training at home and even in the gym will outweigh the wrong diet. If the girl will train daily, and then all this seize fried potatoes with fatty steaks, interrupt at snacks with hamburgers and soda, then no physical exertion will not relieve her of the "orange peel" on her legs and pope. But you can not starve either. Proteins, fats and carbohydrates must necessarily be present in the daily diet. All products should be chosen natural and useful, bypassing the gastronomic garbage side.
For a useful sports menu read here .
Everyone can pump the ass at home. The main thing is to start! Having achieved good results, the road back will be forgotten. Cakes can never become tastier than elastic smooth priests, an extra hour of sleep will not become as desirable as a new acquired physical form. Only one push is needed, which will push you out of the comfort zone!