How to round buttocks

Despite the fact that the world's canons of beauty welcome slim figure, curvaceous buttocks never go out of fashion in the late 19th century. It was then that the ladies from high society have started to put under dress a special pillow, bring hips splendor. And after shape Jennifer Lopez pushed out of its anemic television colleagues, the question on how to round your buttocks, began to disturb many girls.

Instruction

1. The splendor and suppleness of the hips is achieved by training the gluteal muscles. This can be achieved, providing motion at the hip joint. Therefore, the most appropriate exercises for training the glutes is squats. You can perform the exercise called bodybuilders "mounting rod". To perform spread your feet shoulder-width apart, hands together behind the head to the castle. When fitness level allows, in hand, you can take the weights in a dumbbell or neck of the bar. Take a deep squat, and then return to starting position. To achieve visible results you need to do 3 sets of 10 squats each. Interval exercise should not be longer than 5 minutes. You need to deal at least 3 times a week.
2. The same is essentially an exercise that gives less stress on the muscles and allows you to make the buttocks round, is to squat forward lunge on one leg. Keep the back straight, one foot step forward and perform a squat. After returning to the starting position, do a lunge with the other leg.
3. The most simple exercise that you can perform throughout the day at any place is the tension of the muscles of the thighs. In a state of stress they must withstand at least 10 seconds, then relax. The cycle consists of 40 exercises, running as often as is convenient and possible. Not less effectively exercise the buttocks while running and jumping rope. These activities contribute not only to bring the muscles in tone, but burning excess weight.