Arm Exercises for Women
July 16, 2014
How to get a “six pack” quickly?
July 19, 2014

Having a well-muscled buttocks does not help just to feel better, it also helps in many daily activities. For example, the gluteal muscles and legs can carry heavy objects more easily, especially without injury, and without keeping aches With glute exercises The gluteal muscles and the lower part of his body also helps burn more fat, 50% of your muscle mass are in the lower part of your body, muscle buttocks and legs, you create muscles that will burn calories naturally.

To get there-here are 4 glute exercises

sexy-model-glute-excercises-

1) Raised legs back in glute exercises

glute-exercises-for-women This is a common glute exercise that is used even by athletes. You can increase the difficulty of the exercise by placing a weight belt or using a press if you practice room. Position yourself standing with a chair in front of you or something that can help you keep your balance. Then lift one leg as high as you can and lock in this position, and finally bring your leg, repeat this movement 10 times, then switch legs.

2) Raised leg forward-best glute workout

fly-leg-glute-exercises Here is another glute exercise to the muscles rather common rash. You will have better results with this exercise if you raise your leg as high as possible. Position yourself standing in balance. Raise your leg slowly until it reaches a 90 degree angle. Once you have reached this way, even a little lift your leg, then lower slowly there. Repeat this movement 10 times for each leg.

3) Gluteal muscles exercise-The slot with dumbbells

This is a great exercise to build muscle in both buttocks and thighs. When you lower yourself, be good to feel the muscles working, increase the weight dumbbells if necessary. Stand upright with a dumbbell in each hand, then made ​​a large step forward to get to the shown on the picture below position. Stay there a few seconds and then go back, repeat this movement 10 times with each leg.

gluteal-muscles-exercises

4) Best of glute exercises-The squat buttocks

Position yourself standing with your hands on the aches and your feet shoulder heights. Down slowly until it reaches the position of the squat, keeping your back straight. Block in the lower position and keeping the diaper wrapped well, then slowly return without releasing the buttocks. Lock 5 seconds in the down position and repeat the exercise 10 times on each side. glute-exercises-for-sexy-buttocks

In summary:

Practice these 4 glute exercises 3 times a week, and you’ll quickly aesthetic gluteal muscle and tonic.

Lie on your back, abs contracted, knees bent, hands flat on each side, place your right foot on the left thigh. Contract your glutes and peel the basin floor. Further tighten the glutes for 2 seconds, then release it on another 2 seconds while keeping the still pond, without arching your back or hold your breath.

Switch legs.

Lie on your side, resting on the right forearm, legs straight one on the other, left hand raised before. Bend the left knee and push it backwards resting on your hands, keeping your upper body upright so it does not roll.

Tighten buttocks and hold the position for a few seconds, then back to the left leg, keeping it bent, right hand resting behind to stabilize your body.