Test exercises for buttocks and tonics

Farewell heavy coats, boots and pants! With the arrival of summer clothes winter may be arranged to switch to something more spring and summer are back in our closet t-shirts, tops, light sweaters, skirts and shorts for a fresh and colorful.

And though the winter, as well as off our color, we also gave a few extra pounds? It a good time to return you back in form and firming and toning your butt, which will be showcased by the skirts here, is some useful exercises to tone the buttocks and show off an enviable side B!

We women are prone to accumulate fat on the buttocks and thighs, so it is important to regularly do exercises to firm and tone your butt and lose a few inches in circumference.

Combined with a balanced diet, these little exercises for the butt can really make a difference and to better prepare for the summer.

If possible, does an hour of exercise a day would be the ideal thing: if no time is good to 15 minutes. Sit on a fitness mat and grab a bottle of water. The exercises are carried out below and each sequence is repeated 5 times.

Exercises for the Buttocks: Exercise 1
On all fours, lift one leg by leaning on the arm and knee of the leg that is bent. Without arching your back, push your leg as high as possible by keeping the knee bent. Return to the starting position and repeat with other leg.

Exercises for the Buttocks: Exercise 2
On all fours, lift one leg by leaning on the arm and knee of the leg that is bent. Without arching your back and without moving your hips, bend the leg in line with the body by flexing the knee and keep it under tension for 5 seconds. Return to the starting position and repeat with other leg.

Exercises for the Buttocks: Exercise 3
On all fours, lift your left arm and right leg keeping them in line with the body and staying in balance. Imagine pushing against an invisible wall that you’re pushing, you tend to hold up his arm and leg and the position for 10 seconds. Return to the starting position and repeat with the left leg and right arm. At first this exercise can be very tiring if you feel your body shake, even if only 5 seconds remain in tension.

Exercises for the Buttocks: Exercise 4
Belly to the ground, with the muscles of the abdomen contracts, raises as much as possible a leg up, keeping it under tension for 10 seconds. Return to the starting position and repeat with other leg.

Exercises for the Buttocks: Exercise 5
Belly up, lying on the floor, bend your legs, keeping them together and rise until it touches your chest with your knees. Slowly returns to its starting position and repeat the exercise.

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