How to pump up the ass for 3 minutes a day?

November 18, 2016

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!

  1. 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.
  2. 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.

  3. 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.


Thank you for helping with filming fitness center 100% ( )

Photographer: Pavel Kiselev

Coach: Victoria rodicheva, personal trainer gym on the South-West at “the Fitness center is 100%”.

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