Rounded female buttocks give the figure a sexy and amazing appeal in the eyes of others. If nature has not endowed you with such a figure, exercises to increase the buttocks will help to approach the ideal. Perform them daily and after a short time notice that your priest begins to round appetizingly.
Stand with your feet shoulder-width apart and stretch your arms forward. Exhale and slowly squat. When your hips are parallel to the floor surface, stop, take your tailbone as far back as possible, and straighten your back. About 25 seconds in this position. Then inhale slowly, straighten up. Repeat the exercise, but complicate it a bit. When you are fully seated, do not stay in a static position, but start springing movements. Moving up and down, you will provide additional load on the gluteal muscles. Perform a “spring” for at least 20 seconds, then stand with a breath.
Spread your legs as wide as possible, unfold your feet with the inner side forward, place your palms on your hips. As you exhale, bend your knees and sit down as deep as your physical fitness allows . Then move your pelvis forward and tighten your buttocks. Keep your muscles tight for about 20 seconds. On the inhale, stand up, rest for 20 seconds. Be sure to do exercises to increase the buttocks 2 more times.
Get on your knees, put your socks on the floor, place your palms on the belt. With an exhale, lower your buttocks closer to your heels, but do not sit on them completely. As you inhale, move your pelvis forward and assume your starting position. Do 10 to 20 repetitions. You can also complicate the exercises to increase the buttocks a bit: after completing a squat, begin to make springing movements for several seconds.
Lie down, bend your legs, place your feet at a width of 10 cm from each other. With a breath, lift your pelvis up and tighten your buttocks. Hold for 20 seconds, then lower yourself fully to the floor. Repeat the exercise at least 15 times.
The starting position is the same. As you inhale, raise your hips. Transfer the weight to the left foot, straighten the right leg and lift up. Perform springy movements for a minute, then lowering, then lifting the pelvis. With an exhale, fully lie down. Repeat the exercises to increase the buttocks, resting on the right foot.
Turn over on your stomach, place your hands along the body. With an exhale, lift your right leg, pointing the sock towards you. Hold it for 25 seconds. Lower your leg as you inhale. Give yourself some rest. At the next exhalation, lift up the other leg and hold the pose for 25 seconds.
Kneel down on your forearms. Take any leg back, while bending it at the knee. As you inhale, raise your leg higher, exhale lower it closer to the floor. Do 2 sets of 25 reps. Perform an exercise on the other buttock.
Training of the gluteal muscles, as well as any other power load should end with a complex for stretching.
Sit, legs straighten completely, pull the socks towards you. Raise your hands with a breath. As you exhale, tilt the body to your feet. Place your palms on your feet or lower legs, point your chest toward your hips. Hold for 1 minute. As you inhale, slowly straighten up.
Lie on the floor, spread your arms as you like. With an exhalation, bend the right leg in the knee joint, with an inhale, bring the knee behind the left leg and try to reach it to the floor. At the same time, do not tear your shoulders off the floor. Lie in this position for 1 minute. With an exhale, unwind at the waist and lie flat on the floor. Stretch your left buttock.
You can include these physical exercises for the buttocks in morning exercises or perform as an independent power load.