Booty exercises: choose yours

You can be sure that any buttocks are subject to correction with the help of exercises. You only need to consider what kind of specific your "fifth point" is. applies, and act according to the developed program. And more – you need to train your ass daily to achieve the result you are striving for, and having achieved it – do not lose the resulting effect.

The above exercises for the priests will not take too much time. You just need to get into the habit of such workouts. 

Choose your set of exercises for the priests

"Circle"

You are lucky. Nature has endowed you with a beautifully built body, and it is precisely this smooth "flow" waist to hips are so popular with the representatives of the stronger sex. Such buttocks they consider sexy. And here the situation is by no means in fashion, everything is much deeper: this preference is genetically inherent in people. After all, it is well known that in women endowed with a similar structure of the pelvis, labor activity proceeds quite easily. To maintain such splendor, care should be taken that the muscles of the "fifth point" have always been in good shape!

Your exercises:

1. "Bridge" known to each of us since childhood. Do it twice a day for five times, while trying to hold the top position for at least a minute.
2. You will need dumbbells for this exercise. Take them in your hands, then put one leg back and fix it with your toe at some low support (for example, a bench): while straightening your knee as much as possible. Next, shift your body weight to the second leg and do 15-20 squats. Make sure your back stays straight. Repeat with the other leg.

"Triangle" 

In your case, the lower part of the buttocks is not large enough. But building muscle mass in this part of the body is not at all difficult.

Help to "make" ass the following exercises:

1. Go to the mirror and stand sideways (this initial dislocation is necessary to control the adopted position). So, imagine that you want to slowly sit down on a chair located behind you. However, in this case, the squat should not be deep, since the legs must be spread wide and sit down slowly (as in slow motion), and at the bottom point you should definitely linger for 10 seconds.
2. Lunge: step wide, lower your pelvis as low as possible, then slowly straighten up. Step again, and also lower the pelvis low. Repeat consistently and dedicate 10-15 minutes to this exercise. You can run it in-place, as well as – with weights.

"Square"

Such a constitutional feature of the priests is a reason for the experiences (in some cases - considerable) of their owners. But at the same time, doctors are sure that it is precisely this structure of the "fifth point" testifies: you have excellent health, strong immunity and high resistance to stress.

Would you like your buttocks to become rounder? Then do the following exercises daily:

1. Lie on your side, stretch out in a "string", but you should not take your legs beyond the line of the body. Further – swing your upper leg to a vertical position. Do at least 10 swings with each leg.
2. In a standing position, spread your legs shoulder-width apart, "arm yourself" dumbbells (weight no more than 2 kg). Lean to the left – to the right, while raising the arm opposite to the slope up.

"Heart"

Very sexy form. However, the danger lies in the following: a similar structure of the priests promises sagging muscles in this part of the body in the future. To prevent this from happening, the following exercises for pumping up the buttocks will help:

1. Do deep squats. It is important that the knees do not go forward, and the lower leg should remain in a strictly vertical position. Keep your back straight. Perform the exercise at least 20 times.
2. Lie on the floor, bend your knees, stretch your arms along the body. Without lifting your shoulders from the floor, try to raise your pelvis as high as possible. Do the exercise at least 25 times.

We are sure that the exercises for the priests provided by estet-portal.com will help every woman to correct the shape of this part of the body she needs.

In any case, you can always use our set of exercises to maintain your figure: