Fitness coach Vadim Midrigan . tel 069-36-69-69 If by nature you have a flat ass, do not worry , give it a nice rounded shape to help special exercises. We offer a range that can be run in the hall. • Squat . This is perhaps one of the most effective exercises that can actually increase the ass . Poluprisedany start with and gradually increase the load. Do 2 sets of 10-15 times. • Walking along the wall you need to lie on the floor , stretching his arms , legs bend at the knees and up against the wall. And slowly starting to go up on the wall , and then down the margin of the buttocks off the floor. Do 10-15 times. • Perform squats with the ball trapped between his knees. Hold the ball in a compressed state for about 30 seconds . • Sit down on the floor and place emphasis hands that retract . Using the buttocks begin to move across the floor. First forward and then backward. Approximate run time is 2-3 minutes . • This exercise will help to strengthen the gluteus maximus . To do this, you need two hands to lean back in his chair and began to divert leg to the side as high as possible . One foot need to perform about 10-15 times . And in order to strengthen the inner thighs , you need to kick their feet to perform , but to the side. • Accept the following position : become on all fours , elbows and knees are concentrating on the floor. Then straighten your back so to get a flat line with backs. Remain in this position and start doing foot moves up and down. On each leg should be around 10-15 times that run in the two approaches . If you want to keep a perfect view of his buttocks , then you need to do exercises constantly , not too lazy and not missing a workout. For even better results , you can also do jogging or rollerblading, biking .
Posted on: Fri, 28 Mar 2014 11:54:51 +0000
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