Effective exercises for the butt at home

What woman does not dream about beautiful and toned ass? To small was, and supple, and round, etc. we want on the beach to show off in a Thong and not in tightly closed bathing suit like my grandmother borrowed. And so it is important that our fifth point admired a man's eye.

Just dream about it - pointless, you need to act! The right exercises for the butt will turn all your wildest dreams come true.

Swapping all the muscles of the thighs and buttocks, do not have to go to the gym. To achieve the desired result it is enough for home workouts. It is important to remember that exercises for the butt will require you to perseverance and faith in yourself, and you will surely succeed! You must train regularly, if you skip a few days and allow yourself to relax a little, all your efforts will be in vain.

For each group of muscles has its own set of exercises. The muscles of the buttocks and thighs, train at the same time. Before you start exercises for buttocks for women, you need to stretch your muscles, prepare them for loads. You can perform a few simple movements.

The Feet shoulder-width apart, bend forward as low as possible and reach your hands to the floor (knees not bend). You need to make 20 of these slopes.

Sit down 20 times, slightly tilting the body forward (feet from the floor did not detach).

You can Now do the basic exercises for the butt.

1. Jump on the balls of your feet over the rope every day for 15 minutes.

2. Standing straight, keep feet together and begin to thrust forward and back in turns the left foot and right foot.

3. You Need to sit on the floor with your legs straight. The back should be kept straight and the buttocks, slowly, as if to cross, moving back and forth.

4. Lying on your back, raise your legs higher up and make a motion similar to pedaling a Bicycle.

5. Then tense, then relax the muscles of the buttocks. This exercise is easy to perform, and sitting in front of a computer and standing at the stove is a big plus.

The worst enemy of beautiful priests—cellulite. Fight it hard, but the daily exercises of cellulite on the priest, you will fix this problem.

1. One of the most effective exercises is called, Associated with squats. In the fight against cellulite problem can be complicate - squat holding a dumbbell. The legs should be widely set, his back straighten, ass be kept parallel to the  floor. Increase the number of sit-UPS gradually.

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2. Get on all fours and lift leg to the side, bending the knee. Slightly hold the leg in this position and very slowly lower. Alternate motion, performing the exercise then bent, then straightened leg.

3. Helps in the fight against cellulite by Jogging in place. In this exercise, you should try to get the legs buttocks.

4. Lying on your back, bend your knees, put them on the shoulder width and the hands pull along the body. Raise your ass as high up as possible and strongly tense your buttocks. Hold and slowly return to starting position. Repeat a few times.

5. Standing on all fours, maximally align your back, keep your head parallel to the floor. Take turns to pull one and then the other leg and lift as high as possible.

Exercises for the butt will work on the result much faster if you give away some Goodies. But what did not make for the sake of the great “rear view”, right? Sweets, chocolate, various cakes and brownies, no doubt, cheer up. But the cellulite grows and grows stronger. Fell mood? Draw conclusions. Fried, salted, smoked, fat is also friends with cellulite.

Summary:

- do not forget about the constant training;

- eat more fruit, less harmful products (exclude fried, spicy, coffee, etc.)

- that ass was beautiful, severing her from the chair and moving more.

And – go for the short shorts and open swimsuits, summer is coming!