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Title : 5 Effective Exercises buttocks build, improve your posture and burn fat! (VIDEO)
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5 Effective Exercises buttocks build, improve your posture and burn fat! (VIDEO)

Your buttocks will become atrophied pain and if you sit all day, so it is very important not to neglect your muscles, because they play a role important in maximizing your leg strength to support the spine and stabilize the pelvis. Once buttocks strengthen your posture will improve. This is beneficial for running, high intensity sports, and many more. If you build your glutes you will be able to prevent injuries. You will need 15 minutes twice a week to get firm and strong.

Controlling these exercises:

• Lunges - you have to stand and place your legs to hip width. Step forward with the right leg and bend the knee to 90 degrees, holding for 5 seconds. Return to the original position and switch legs. Repeat 10-20 times in 3 steps. If you want to increase the intensity use light dumbbells and start building their strength up.

• kicks ass - lie on the floor and place your hands and knees to the width of your shoulder. Keep your glutes and abs, lifting your right heel toward the ceiling so that the foot is above your butt. Keep thigh not exceeding torso so that can prevent injury of the spine. Keep it that way and then slowly return the knee to the ground without touching it. Repeat the procedure 15 times with each leg in 3 sets. To increase the workout, you can strap on ankle weights.

• Fire Hydrant - stands as the kick ass, but now open leg right on one side with an open hip. Keep the right thigh parallel to the ground. Do not touch the knee as they bring it back to the starting position. Repeat the movement 15 times with each leg and do 3 sets.

• pulse squatting - stand on his legs and part of them in width of the hips. The toes should be turned out and stretch your arms forward. Squat down and keep your glutes and abs tight. Keep your knees in line with toes and back straight. Stay well and then raise, lower the ass a bit like if you are bouncing. We repeat that 15 times and return to the starting position. The movement should be repeated 15 times in 3 sets. You can use weights for a deeper stretch.

• weighted bridge - lie on the floor and bend your knees. Plant his feet firmly on the ground. Place them in the hip width, parallel to the knees. Take a light dumbbell and place it on your hips. Soil lifting clenched buttocks, thighs and abs. you can try the exercise without weights if you are a beginner. Lower than the initial position and maintain the hips slightly above the ground. Repeat the exercise 15 times in 3 sets.

source: dailyhealthpost.com

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