The B side is a weapon of feminine seduction in its own right! In summer with the fashion that becomes lighter and removed coats and jackets anti-freezing temperatures, getting into shape for many becomes an imperative.
Among office, busy schedule of summer and weekend outside the city being able to be on time appointment at the gym often becomes a business. How can we make the best curves and tone the buttocks with a few targeted exercises easy and effective to do at home without spending hours and hours in the gym?
Next to beach holidays and, with fear, the fateful test Annual costumes and more with very little time available? This feeling of anxiety pounds taken in the winter, the minutes counted, makes us say, ” there’s nothing to do “, it is quite normal and common among the army rose to grips with the challenge bikini.
No problem, really with very few targeted exercises and just twenty minutes a day you can firm up your butt and test results in a few weeks. The key word must be: willpower. And a few tricks!
In feet, with legs apart and your back straight, bend your legs until they form a right angle with the knees. Stretch your hands forward and bring your buttocks back. Arise very slowly and your contract the muscles of the butt as you can.
Repeat the exercise 15 times. It is advisable to perform at least 3 series, with a rest period of one minute between one block and another.
Get two dumbbells, not heavy: are fine ones to one kg each. With dumbbells in hand, stretch your arms at your sides. Bring the right leg forward and bent legs, up to almost touch the floor with the left knee, keeping the back straight.
Return to the starting position and performed in an alternating manner 3 sets of 10 lunges per leg, with a rest period of 30 seconds between a sequence and the other.
Lie on a mat with your legs bent and arms at your sides. The soles of the feet should rest on the floor, and your thighs should be slightly apart. Lift your pelvis slowly, forming the classic ” bridge “, keeping the legs as the given position. Perform 30 lifts three times.
Relax there laterally on its side. Fold the arm and resting on his head on the hand. Place your feet on the hammer, lift the leg that is not in contact with the ground, contracting the abdominal muscles and slowly descend to place it on the other.
The exercise should be performed 15 times per side, for a total of 3 series for the leg. The position on the ground makes the exercise less heavy to carry but safer than back pain.
Place the fitball under the belly and put on all fours. Raise the right leg (fully extended) keeping the foot hammer. Contract the buttock and down the leg reported. Do 3 sets of exercises of 15 repetitions per leg. The fitball is used as an aid to prevent wrong movements of the back.
