12 strength training exercises for the chest

Losing Buttocks For a Perfect Body

 

   You too would like to have pretty little ass like in the magazines? But this seems far? Taratata! Following a little diet and with some appropriate exercises, you will find in a few weeks a beautiful fall kidney. Quickly discover our special plug ass ...

  You have understood to have nice ass plump, the best solution is sport. Find exercises that muscleront your buttocks.

1- glutes abs exercises

Exercise classic diaper abs

This movement is particularly suitable for beginners. It allows muscles glutes and abdominal rectus and transverse. This exercise also allows the back muscles.

 

   Lying on your back, knees bent (still + as in the illustration), feet apart to shoulder width, peel the basin until a segment 'legs-trunk-basin "aligned and strong tighten buttocks and abdominal (tummy tuck him). Hold a few seconds and try again. Next breath, think about blowing during contraction and inspire on release.

Perform this exercise twenty times, not hesitating to lengthen the time of contraction of the abdominals and glutes for better efficiency.

Abs exercise with elastic diaper

This movement is more difficult than the previous year, as it seeks abdominal isometric, ie continuous contraction. The buttocks, the work will be more focused on small and gluteus medius.

 

   Lying on his back, hang your elastic on both feet and position your legs vertically taut. Then contract your abdominal returning belly inwards (action transverse muscles) to take off your shoulders, then spread your legs until the elastic is taut. Abs contracted always, make small lateral movements with your legs to solicit your small and gluteus medius. Do not block especially not your breath, think inhale and exhale deeply.

Perform this exercise until your abs and your glutes start to heat seriously, then release.

2- Water aerobics 

  

EXERCISE FOR AQUAGYM up muscle THE BUTTOCKS 

   This exercise is practiced in a shallow pool (must have foot).

Hands against the edge of the pool, one leg is lifted in order to make the board (back to the horizontal). Be careful not to arch your back. Ten times, the leg is lowered and then put it back in horizontal position. The back and hands remain in place. Then repeat the exercise with the other leg. 

3- The dog's position to lose weight buttocks 

- Put Yourself on all fours, palms and knees resting on the floor, elbows directly below the shoulders and knees directly below hips. Fingers are pointed forward and feet backward.

  - Contractez Abs. Stretch one leg back and bend the knee to 90 ° horizontally thigh.
  - Inspirez Deeply. Slowly lift the bent leg while exhaling, to bring the knee in alignment of the pelvis.
  - Contractez strong glutes and hold the position for a count of 10.
  - Lower The knee slowly inhaling until the knee touches the floor. Chain up immediately.

To start: 8 to 10 times on each side, 2 sets.

 

4- stance to beef up his ass 

    Lie on your side and bend your body to have a 90 degree position. Then lift your upper leg to the sky. Your leg should be straight, pointing the sky. Make more series. 

5- Walking

  The simplest exercise you can do to lose weight buttocks is walking (in fact, almost any leg movement works the gluteal muscles). You do the work all the time anyway, so you just have to do a little more.

Walking is the most natural exercise that you can do. You can walk on a treadmill at home or at the gym. You can also take a walk in the local park or around the neighborhood. If you get used to a brisk walk, you will burn calories faster. Walking is simple, and you can do with a (e) friend (e) or to easily take your dog, for example.

6. Losing the buttocks slightly modifying your eating habits

First let's be clear from the start, there is no such plan to lose buttocks. Most important to lose weight buttocks and exercise. In this section, we'll just give you some basic dietary advice to accompany and complement the action of your exercises.

The basic rules that we can send you on your plate are simply to ensure a healthy and varied diet consisting of vegetables, fish, meat and fruit. It will also eat less fat, forget the pasta, bread, soft drinks, cakes ...

As you can see, these are simple rules that can apply to any plan, there is no standard method to slim buttocks.