how i can to get perfect buttocks
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| get perfect buttocks |
you can get it by 14 minutes a day and the buttocks are perfect Just do these exercises
1. Squats (3 minutes). Legs on the width of the shoulders, emphasis on the heels, back straight. Slowly sit down for 4 counts, also slowly stand up. Perform, without stopping, for a minute. Then stay in the squat for half a minute, without rising, perform impulse springing motion for another half a minute. Spread your legs wide and perform the same movement for one more minute.
2. Side impact (2 min). Stand on all fours, take one straight leg to the side at the level of the thigh and make it move forward, toward the head, as far as possible, holding for 10 seconds. Do the same move back. Perform 2 minutes with each foot.
3. Losses (3 minutes). To step forward with your right foot and bend it. The left straight line is set back. The trunk is vertical. Hands on hips. Slowly, into 4 accounts, lower the left knee to the floor. Also slowly return to the starting position. The right knee does not move forward. Perform 2 minutes. And then bend the left leg halfway down and hold for half a minute. Another half a minute to perform pulsating springing movements. Repeat all the same with the left foot in front.
4. Plank (1 min). Stand on the floor with your hands. Hands are extended, and the whole body creates one line. Hold in this position, strongly drawing in the belly.
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