Strengthens your buttocks with 3 simple moves

Admit the simple truth, you want to show off a little your firm ass in the sensational swimsuit you just bought. Follow these simple tips and you'll be delighted with the results. Add these 3 exercises to your workout program and the effects will follow shortly, maximum 1 month. Tip: minimum works by 2 sets, 15 repetitions each.

Admit the simple truth, you want to show off a little your firm ass in the sensational swimsuit you just bought. Follow these simple tips and you’ll be delighted with the results. Add these 3 exercises to your workout program and the effects will follow shortly, maximum 1 month. Tip: minimum works by 2 sets, 15 repetitions each.

Lateral thrusting

Stand right with your legs slightly backwards and arms stretched fully forward, with palms facing down to the floor.
Go back with your foot about 30 inches and lower your body in squat position but do not touch the ground with the knee. Strain your buttocks while getting back in the star position. Extra-effect: do short movements up and down with the leg stretched back.

Extensions

Sit down on the floor with the face down, arms cross under chin. Fold back knees to meet ankles. Strain your posterior while thigh up slightly on the floor. Maintain 2 seconds position and revert them easily to the ground. Extra-effect: At the last iteration, keep your feet elevated as much as you can.

Knees-flexing with the ball (or not:))

Put a large ball between you and the wall right in lumbar region, and squat. Strain well your buttocks while you keep your back straight so that the ball it can run on the spinal column. Maintain your haunches oriented towards . Revert to the position initially. Extra-effect: No breaks between exercises, maintain a high tempo.

httpv://www.youtube.com/watch?v=PQYYM6t8Qfk

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1 Comment

  • But you know.. you could make your buttocks just as harder sitting on your desk chair, at job. Do this: squeeze your buttocks 5 seconds and then relax for 5 seconds. Repeat 10 times in an hour. The body weight will do the trick.

    First couple of days.. your butt will be on fire! ..Hihi!

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