How to pump the ass? - It's pretty simple!

A sporty, smart-ass always looks chic. Even if it is not small, it looks very attractive. But how to pump the ass and bring it to an excellent shape? Everything is pretty simple, most importantly, tune in to serious work. A responsible approach to the case, a maximum of knowledge and a certain mood play a significant role in self-improvement and achievement of their goals. Therefore, if you decide to learn how to pump up the buttocks, then this article is written just for you!

The following exercises are ideal for forming an attractive fifth point:

1. Get up on all fours and knead well on your knees and elbows. Lift, without unbending, the left leg so that the thigh was parallel to the floor, and the shin - perpendicularly. Raise your leg straight straight up and lower it down. On each leg the exercise is done 15 times.
2. Now lie on your back, bend your knees, keep your feet close to each other. Hands should be stretched along the trunk. Maximize the muscles of the press and buttocks, slowly lifting the pelvis up as high as possible. Hold for a few minutes in the highest position. Slowly, the vertebra behind the vertebrae, lower the pelvis, coccyx, lower back. When doing this exercise, make sure that all muscles are in constant tension, and then the question of how to pump the ass, will be solved literally after a few weeks.
3. Now stand up, legs apart, knees slightly bent. Make a slight slope forward, slightly bend your hands and duck. Quickly step with your left foot to the side, also quickly move the right one to it and step it with your toe on the toe of your left foot. Do the same on the right side - with the toe of your left foot step on the right sock. Perform at a fast pace.
4. Legs on the width of the thighs. Alternately make a thrust forward with your left and right foot. The knee should strive to the floor when attacking. On each foot, ten replicates.

So, you learned how to pump the ass at home. Start each day with this small but useful complex, and in a month you will see the first, but noticeable and pleasant results!

If you think this set of exercises is not enough, you can also engage with support. Sit on the floor and grasp the support. The left leg is bent and positioned in front of you, pull the right straight to the side. Lower your right hand to the hip and slide the pelvis and the right hip forward. Return the hand to the pedestal, while slightly deflecting the body and shoulders in the opposite direction from the leg that was pulled. The right leg lift up a couple of centimeters and very slowly, with a small amplitude, perform the movement up and down. Do the same with your left foot. Do everything very slowly and smoothly, no jerks. Start with 25 repetitions on each leg, with time, increase the load to one hundred. Such an exercise excellently pulls the outer surface of the thigh and buttocks and it becomes an excellent decision how to pump the ass. Trying to follow the recommendations, how to pump up the ass, avoid mistakes when performing: sharp and fast movements; The leg that was pulled out, bent at the knee; Large amplitude of movements; The support is too high (the optimal variant is slightly above the shoulder level); Large deviation of the torso to the side.

Every woman wants to look seductive, and therefore it will be very useful to know how to pump the ass. The obtained knowledge must be implemented in practice to obtain the desired result. Do not be lazy and give daily (or at least five days a week) to your figure for a while, and soon after you will turn around men to admire your athletic, smart ass! I wish you success in improving your figure!