How to build butt home quickly and correctly: the training program

Beautiful ass always attract the attention of a male. Your ass was beautiful and toned needs regular exercise with moderate loads. The only way to achieve the desired result.

Those who want to pump up the ass for 2-3 weeks and sometimes even for a few days, you understand that the stunning result can not be obtained. The maximum that can be achieved is to bring the muscles of buttocks in tonus. If you want to become the owner of a Brazilian butt, then tune in for regular heavy training.

Training principles

If you have seriously decided vzyalisyu and plan to exercise regularly, for best results in "beautiful priests" to deal with at less 3 times a week for 8-15 minutes.

Also need to add aerobic exercise twice a week for an hour. You can run, jump rope, swim or skate. You can use any active sports.

Do not let yourself indulgences! Having made the assignment just once, you risk completely abandoned classes in a month. To have developed a habit to do, it takes about 30 days.

So classes at the house was effectively select the most convenient time for you. It is not necessary to exercise at home-smock — dress in the form of training, and after school take a contrast shower, approach the matter seriously.

Performing each exercise, begin with 15-20 repetitions. Start to increase the number of 5-10 repetitions per week until you can perform 100 reps. If the exercise is very simple, you can use dumbbells to weight. If the dumbbells at hand, type in a plastic bottle of water and work with them. Weight must also be increased gradually.

The best exercises

We have prepared the best exercises which in no time will yield results. All you will need is a sturdy chair and a desire to improve his ass. These simple exercises will help to pump up and enlarge the ass to get rid of excess fat in the buttocks and thighs, as well as allow the muscles in good tone.

1 — sky bridge

Involved: glutes, lower back, hamstring.

Lie down on your back. Pull the legs and put the heels resting on the chair seat. Hands at sides, palms down. Raise your right leg straight up. Slowly lift hips off the floor. Lift the buttocks until the body will take a straight line from left heel to shoulders. Do 20 reps, keeping right leg raised. Then change legs and repeat the exercise with the left leg.

2 — the Bending tree

Used: thigh, calf,buttocks.

Stand on your tip toes a few inches behind the chair. Keep your feet together, hands on the back of a chair. Keeping your back straight, bend your left leg at the knee. Pull leg out to the side 90 degrees.

3 — Stairs

Utilized: glutes, hips, quads, calves.

Get in front of chair, feet on width of shoulders, hands on the lower back. Put your right foot on the seat, raise and bend left leg to 90 degrees, as if you want to put it on the back of a chair. Hold this position for a while. Lower your left foot back on the floor, then lower your right leg and take her back, making an attack. Hold this position briefly and repeat the movement.

4 — Squats into the abyss

Involved: hips, glutes, quads.

Become two feet from the chair back to him. Stand with your feet shoulder width apart, hands on waist. Take your left leg back and place top of foot on the seat. Start the squat by bending your right leg and bringing left knee to the floor. Straighten the right leg. Do 15 reps, switch foot position and repeat the exercise.

5 — Sky squats

Utilized: glutes, quads, calves, and hamstring.

Feet shoulder width apart, arms at your sides. Squat slowly (count to 4 while lowering). From the bottom position stand on tiptoe and stretch your arms up.

These 5 sufficient volume and quality of exercise will allow you effectively work out the buttock muscles and quickly achieve visible results.

Quick results in a few weeks

The success of the Express workout in the simplicity of the exercises and number of sets. This complex should be done daily twice a day. The best time is before Breakfast and before dinner.

All you need is a Mat. In the first stage, perform 15 repetitions on each leg. Increase the number of repetitions every day. The result will please you in 10 days.

1 — get on all fours. Keeping your back straight, bend your right leg at the knee and take aside. Make the right leg to the side, then bend your knee to the starting position. Complete 15 repetitions and change legs.

2 — Feet together, arms along the body. Bend your right knee and move your right leg out to the side. Move your right hand to the side, raise your left arm over your head. Without changing the hand position slightly lean forward and move your right leg back. Straighten up and return to starting position.

3— Feet together, knees slightly bent. Put your hands on left thigh and lift the right heel off the floor. Move your right leg out to the side, tap the floor with the toe and return to starting position. Complete 15 repetitions and change legs.

4 — Stand with your heels together, toes apart at 45 degrees, hands on hips. Slightly bend your knees, and then immediately go up on tiptoe. Hold for five seconds.

5 — Lie on your back, feet together, arms along the body palms down. Lift straight legs up and spread them apart. Hold this position. Bend your knees and join the feet.

This complex will allow you in just 10-15 minutes of free time to achieve a spectacular result.

10 minutes for buttocks