EXERCISES FOR ELASTIC BUTTOCKS

EXERCISES FOR ELASTIC BUTTOCKS

1.

  1. raise the leg up
  2. lower to starting position

To perform 50 times with his right foot and 50 times with the left foot.
(For best effect to use weights)

2.
Lunging forward. Take a step forward and returned to its original position. In hand can take a dumbbell or bottle of water.
Perform 15 lunges on each leg.

3.
Mahi ago. Legs stretched, back straight.
Run 50 times on each leg.

4.
Starting position: standing, feet shoulder width apart, Squat down , keeping the heels off the floor and slightly caved in the back, and return to starting position. Do 15-25 squats.

Fitness training program

5.

  1. lower your pelvis down
  2. to raise to the starting position. Try additionally to strain your buttocks when you lift the pelvis.

Perform 4 sets of 30 times.

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