You will need
  • Dumbbells, fitball
Stand with your feet shoulder width apart, knees slightly bend and extend your arms in front of him. Without bending his back, straining press and reach forward. Raise your right leg as high as possible. Make zahlest right foot to buttock. Return to starting position. Do fifteen times for each leg.
One of the most effective exercises to increase the buttocks is the squat with weights. Performed this exercise with dumbbells or a barbell. If you decide to do with the rod, it is best to go to the fitness center under the guidance of a coach. At home you can squat with dumbbells in hands. Squat so that your thighs drop below the line parallel to the floor. The deeper you will be able to sit, the more benefit it will bring.
The following exercise is also done with dumbbells or a barbell. Stand up straight and step forward, putting a foot on one line. The distance between the feet should be such that when lowering the legs back and the front leg can bend 90 degrees. Hind leg bend at the knee almost touches the floor, then return to the starting position. At the time of the squats, the emphasis is transferred on the heel of the front leg and the rear heel off the floor. This exercise should be done ten times for each leg.
Very useful for buttocks jumping rope. Ten minutes of jumping per day will reduce body fat and strengthen the buttocks. Jogging will also contribute to getting rid of excess fat.
Follow this program and soon your beautiful ass will be envied by many!