Beautiful and elastic female body will not leave indifferent any representative of the stronger sex. But in order to achieve the cherished 90-60-90 you need to sweat well. It is not unknown that one of the most attractive virtues of a woman is her buttock or scientifically buttock muscle. Therefore, on the path to excellence, you need to know how to pump up your ass. Of course, in one day it is impossible to get rid of what accumulated over the course of a year or even several years, but if you spend a little time every day, you can fix it.
The question of how to pump up the ass, mainly posed to the trainer in the gym. Of course, that a specialist will easily cope with this task and will certainly show you a couple of exercises and write down the order of their implementation, depending on your physical preparation. But what exercises to pump the ass at home, if there is no time and money to visit gyms.
Starting to describe the exercises to pump up the ass, you should pay attention to the number of workouts. The best option is to perform the exercises three times a week, the execution time is about twenty minutes, but in the future you can increase it. In this case, it is necessary to do about fifteen approaches for each side. Gradually, the body gets used to this load and it can be increased.
On the question of how to pump up the ass , squats will be the most faithful assistant. The easiest and fastest way, as most experts assure, and also the most understandable one. To do this, you need to spread your legs at the width that you find most convenient and at the same time allow quality to perform the exercise. The back should be straight, and try not to lean forward. Now gradually start to squat. In the future, you can increase the load with a dumbbell.
Another option how to pump up the ass is lunges. It is worth noting that this exercise strengthens not only the gluteal muscles, but also the muscles of the legs. The legs are shoulder-width apart, the back is even, lunges with the left foot back. In this position, for greater effect, you can still make a few springy movements, supposedly a little squat. Then change your leg.
A faithful assistant in order to pump up the ass will be a jump rope. Taking the rope in your hands, start jumping on two legs, you can also jump in turn on the left, then on the right foot. The duration of the first lessons is two to three minutes, but with each passing day increase the number of repetitions more and more.
One of the most common is the exercise "bike". For its execution you need to lie on the floor, place your hands along the body. Raise your legs at a right angle and start a movement that simulates cycling. Accelerate gradually, continue to do the exercise until you feel very tired. Then after a short break, you can continue.
If there is no time at all, and I really want to give the pope a beautiful shape, then the next exercise will undoubtedly be suitable for performance in any conditions. Being at work, being in public transport, or just doing household chores, you can improve your body at the same time. To do this, stand up straight and tighten your buttocks until you get tired, then relax your muscles. The exercise can be repeated while you are comfortable doing it.
It should be noted that physical activity, of course, will help give the desired shape, but will not completely eliminate all the shortcomings. Therefore, you should also observe the correct diet. Another golden rule of your success is a smart approach. After all, if you overload yourself, you can only do harm. And do not forget about the joyful mood, all your work will be rewarded, do all the exercises with fun music and with a smile.