Firm, rounded buttocks look very attractive. But nature does not endow everyone with such wealth. The gluteal muscles can be pumped up. You won't be able to do this very quickly, but if you practice every day, after a month the ass will become convex and seductive. You just need not to be lazy.
Instructions
Step 1
First, warm up your muscles. To do this, put your legs together and bend over. With your fingertips, you need to strive to reach the floor. Even if this does not work, the muscles of the buttocks will stretch and become elastic, which will help increase the impact of subsequent exercises.
Step 2
The muscles of the buttocks are pumped up very well from squats. You need to squat for a long time. But if you get tired. Squat at least 10 times a day. The main thing is that the heels should be flat on the floor and not come off it. This will allow you to give the muscles the right load.
Step 3
Lie on your stomach on the floor. Straighten your arms along your torso. The head must be resting on the chin. Now lift up one straight leg, then the other. You need to lift it to the maximum distance that is available to you. If possible, it is best to hold your foot up for a few seconds. You need to do the exercise for at least 10-15 minutes without a break.
Step 4
Lie on your back on the floor. Place your palms under your buttocks. Bend your legs. Then raise your pelvis as high as possible. It is imperative to simultaneously squeeze, strain the muscles of the buttocks. When the pelvis is at the top, spread and bring your knees. Repeat the exercise until the muscles ache.
Step 5
Get on all fours with your palms on the floor. Leave one knee on the floor, and straighten the other leg and lift it up. Her toe should be pointing down. The floor must not be touched, the leg must be overhang. Then do the same with the other leg. Then complicate the exercise by lifting not straight, but bent legs at the knees. That is, you first need to straighten your leg, and then bend it with a canopy upwards with your heel and move it up and down.
Step 6
Get up on all fours. Swing your leg to the side at a 90 ° angle. Then the other leg. This should be done for at least 10-15 minutes or 10-15 times with each leg. The main criterion is muscle fatigue.
