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Title : 12 theoretical exercises effective way to give your BOOTY
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12 theoretical exercises effective way to give your BOOTY

Both men and women would like to have a perfect buttock form it will look better in tight clothes or in your swimsuit. All you need to do is these 12 exercises and you will notice how the gluteal becomes firmer and fit within weeks.

Step-ups
a platform that is higher than your knees a little more or you can start with a lower platform until you get used to the height is needed. First, get on the platform with one foot, lift the body up, and then bring the knee of the other leg up as high as you can before stepping back down. For best results, keep small weights, both hands.Rear leg lifts
Kneel on forearms and knees and lift one leg off the floor while pushing the foot towards the ceiling. Then bring the leg down slowly and then change the leg. If you want, you can use ankle weights.

bridges
Lie on your back with your feet on the floor and knees pointing up. Then raise the buttocks soil until only the feet, shoulders and head touching the ground. Push hips as high as possible and tighten the hard buttocks. You can put a little weight in the abdominal area while exercising.

deep squats
In doing squats, it is best to go as low as possible while maintaining a straight back. Thus ensures maximum activation of the buttocks. The posture should be wider than shoulder width and remember to keep the spine as straight as possible, while lowering himself down. If you want, you can hold a weight on the front of the chest or you can do one gets on squat legs when exercise becomes easy. Thus, the flexibility and strength of the base is improved.

lunges Cossacks
Start with legs spread slightly wider than shoulders and then shift your weight to one side while squatting on that leg. Keep the other leg straight. When in lower position, toes pointed straight leg upward. Repeat on the other side and then continue the alternation.

start in a kneeling position and then lift one leg to the side. Maintain a 90 degree bend. You can also rotate from the hip making small circles and then swooping wide circles. This exercise will improve mobility and strengthen all the muscles in the buttocks area.

You need to sit on the floor with a bench behind you and a weighted bar over the pelvis. If you use a pillow between the body and the bar significantly reduce the amount of discomfort caused by exercise. Roll bar so that is above the hips and the back of the bench is tilted so that the shoulder blades are near the top of it. Then extend vertically hips, while its weight rests on the shoulders and feet. Extender as you can and then return to the starting position.

Stand up straight and open a normal stance- of one or two feet beyond shoulder width. Then, squatting like to sit in a chair. The thighs have to be parallel to the ground and focus on not giving up. Maintain this position as you can. Start with 15-30 seconds and then increase the duration in time.

The point the toes out and make a wide stance. Bend your knees slowly in the directions of the toes. Stand up once their toes no longer see.

Lie on the side, raise one leg, then take almost all the way down. Then switch to the other side. This exercise focuses on the muscles of the smaller legs.

Lie on your back and lift your hips while you tighten the buttocks. Hold for a count of 3.

This exercise focuses mainly on the buttocks and abs by allowing you to tone the buttocks. Lie on your back, lift your legs in the air at 45 degrees and then make one up as you lower the other down. Alternate like this for as long as possible.

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