How to pump up the number 1

A beautiful and resilient female body will not leave any representative of the stronger sex indifferent. But in order to achieve the cherished 90-60-90 it is necessary to sweat well. It is not unknown that one of the most attractive virtues of a woman is her priest or a scientifically gluteus muscle. Therefore, on the way to perfection, you need to know how to pump the ass. Of course, one day you can not get rid of what has been accumulating for a year or even several years, but if you give every day a little time, you can fix it.

The question of how to pump up the ass, basically, is put to the coach in the gym. Of course, that the expert will easily cope with this task and will certainly show you a couple of exercises and will decide the order of their performance depending on your physical fitness. But what exercises to pump the ass at home, if there is no time and money for attending gyms.

Starting to describe exercises to pump the ass, you should pay attention to the amount of training. The best option is to do the exercises three times a week, the run time is about twenty minutes, but in the future you can increase. It is necessary to do about fifteen approaches for each side. Gradually, the body will get used to this load and it can be increased.

In the question of how to pump the ass the most faithful assistant will be squats. The easiest and fastest way, as most experts say, and moreover the most understandable. To do this, you need to place your feet on the width that you find most comfortable and at the same time allow the quality to perform the exercise. The back should be straight, and try not to bend forward. Now gradually begin to crouch. In the future, you can increase the load with a dumbbell.

Another option to pump the ass - it's attacks. It should be noted that this exercise strengthens not only the gluteal muscles, but also the muscles of the legs. Legs on the width of the shoulders, the back is flat, lunge with the left foot back. In this position, for greater effect, you can still make a few springing movements, supposedly a little squatting. Then change your leg.

A faithful helper to pump the ass will be a rope. Taking the rope in your hands, start jumping on two legs, you can also jump one by one on the left, then on the right foot. The duration of the first training is two to three minutes, but every day, more and more increase the number of repetitions.

One of the most common is the exercise "bike". For its execution, you need to lie on the floor, hands to arrange along the body. Raise your legs at right angles and start the movement that mimics bike riding. Gradually accelerate, continue to do the exercise until you feel very tired. Then after a short break, you can continue.

If there is no time at all, and if you want to give the beautiful form to the priest very much, then the next exercise will undoubtedly go for performance in any conditions. Being at work, being in public transport or just doing domestic chores, you can simultaneously improve your body. For this, you need to stand upright and strain the buttocks until you are tired, then relax the muscles. The exercise can be repeated until you are comfortable doing it.

It should be noted that physical exertion, of course, will help to give the desired form, but not completely eliminate all the shortcomings. Therefore, you should also observe the correct diet. Another "golden" rule of your success is a reasonable approach. After all, if you overload yourself, you can only do harm. And do not forget about the joyful mood, all your labors will be rewarded, perform all exercises under cheerful music and with a smile.