To tighten the buttocks muscles, it is important to practice regularly. If you have very little time, the highlight for charging at least 3-5 minutes a day and you’ll notice the effect!
- Bridge with leg outstretched. Lie on your back. Straight leg raise up. Leaning on his left leg, perform lift the hips up. Do 3 sets of 15-20 repetitions on each leg.
Attacks. Stand up straight in the hands take dumbbells or a bottle of water. Bending at the knee of the left leg, right do lunges back. Then lean forward, slightly bending both knees. Back straight! Do 3 sets of 15-20 repetitions on each leg.
Side squats. Stand up straight, make lunge left leg lunge to the side. Sit down to the left leg formed a right angle, the right leg straight. Do 3 sets of 15-20 repetitions on each leg.
Photographer: Pavel Kiselev
Coach: Victoria rodicheva, personal trainer gym on the South-West at “the Fitness center is 100%”.