Any ass to swap so that she looked nice and sexy!
But not all exercise is good for you: choose them depending on the source data!
Types of female pop
This form usually brings a lot of experience of its owner, although doctors believe that it is the structure of the buttocks indicates that you have an unusual health, increased resistance to stress and strong immunity.
Want butt was more round?
Your exercises for each day:
Lying on your side, pull in the string (does not take the foot forward over the line of the body) and lift the upper leg to vertical position. Complete 10 lifts with each leg.
Put your feet wider than shoulders, in hands take dumbbells in weight of 1-2 kg. Do the slopes of the left and right, raising the opposite arm up.
Lucky girl! By nature you got a harmoniously built body, this is the transition from waist to hips men find most sexy. And it’s not in fashion, but only inherent in us natural features: women with this pelvic structure easier to tolerate labor. To preserve the beauty for a long time, keep the muscles of the buttocks in good shape!
Your exercises for the butt:
The bridge: do this familiar since the childhood exercise 5 times every morning and evening, remaining in the top position for at least a minute.
“Bulgarian split squat”, take the dumbbells in hand, take one leg back and tap toe benches or supports below the knee almost straight. Weight transfer to the front leg and squat, keeping your back straight. Perform 15 squats on each leg.
Very sexy form different from a circle more smooth transition from the waist to the priests. The danger is that in this structure the gluteal muscles are most likely sagging with age.
Your exercises to pump up the ass:
Deep squats stand sideways to the mirror so you could control its position, and squat as if trying to sit on a chair, standing behind. Important: the knees should not go forward, the tibia is always strictly vertical. And does not bend back, keep it straight. Do 20 squats.
Half bridge: Lie on floor, bend legs at the knees, arms along the body. Raise your pelvis as high as possible without lifting your shoulders from the floor. Repeat 25 times.
A small deficit of muscle mass leads to the fact that the lower part of the buttocks is not enough space. It is easy to build!
What exercises do priest:
The slow squat: stand sideways to the mirror so you could control its position, and squat as if trying to sit on a chair, standing behind. BUT! Unlike standard deep squat place your feet wider than shoulder width, maximum move slowly and be sure to linger for 10 seconds at the bottom.
Lunges: take a wide step, lower the pelvis as low as possible, slowly straighten up, take the next big step, lower the pelvis as low as possible … you Can do the exercise on the spot, and with the weights, the main thing – no less than 15 minutes at a time.