How to have the buttocks dream?

ButtockHave buttocks is no longer a dream! Here are simple exercises to be done in front of the tv!

side b, in magazines is the subject treated more after the economic crisis, ongoing wars and the problems of simona ventura who is struggling to pay their mortgages at the end of the month. Since i have found this name so soft for our backside …

He talks a lot, but much more. Undoubtedly it is a very attractive part of the body, although we have a few more pounds …


Nothing worse than those ‘b-sides’ plates and almost non-existent models of bread stick. Better a slightly abundant buttocks and especially toned and firm, which, over the years it is more difficult and therefore should be helped. What can we do to have a sit high and hard? It takes twenty minutes a day of exercise, at home, watching television. Should become a pleasant habit. If early in the morning, after breakfast and before you start your day on some channel replicate your favorite tv drama, it’s done! Take a mat or a bath mat, placed it in front of the television and start with this simple exercise:

Lie on your left side with your left arm supporting her head, raise and lower the right leg. You must be able to do it for 10 minutes, then switch sides and the left leg raised and lowered for another 10 minutes. The important thing is that the effort is made by the buttock, is to work the muscle you need to hear. The legs should not be fully extended but a little ‘bent and you need to understand how much you bend them to work the right muscle. During the 10 minutes varied gaits of the leg: take a minute to open wide and slow, take a minute to open wide and fast, then slow, short and short and fast. 10 minutes later the same movement are many, especially look hard at first but if you are consistent the results are guaranteed!

For the second year collegiate on his knees with his arms crossed at the breast, go down with your torso toward your heels, keeping your buttocks and the abdomen contracts, the back straight and then climb. If you are not very fit, keep your arms extended rather than folded. Begin with 3 sets of 20 repetitions. Increase the number until you get to 6, as they are more trained. If you want, you can also hold the position for about 5 seconds while exhaling and inhaling. Always remember to do the exercises carefully, concentrate on the muscles that have to work and make sure that the movements are controlled by them.

The third exercise involves three different movements but the starting position is always the same: supine, with legs bent, feet flat over the width of the basin. Repeat 40/50 times each movement:

1) contract the muscles of the buttocks, lift your pelvis up at the knees and back down, repeat. When you’re down the last part of the back should always be flat on the ground (mash it against the floor)

2) keep your hips raised at the knees, contract the muscles of the buttocks and run the short-term fluctuations of the pelvis up and down, without ever touching the ground

3) Keep your hips raised at the knees, contract the muscles.

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