To be a winner of the beautiful buttocks, not enough to sit on the diet and visit a solarium, you have trained hard glutes. Only in this case, the parrot will have an attractive form, which is very important for all women and many men. What shape are your buttocks - round or pear-shaped? In principle, it does not matter, the main thing - strong muscles. With the help of the exercises described in this chapter, you will attach the buttocks best form. Exercises for the buttocks 1. "A powerful exercises to strengthen the buttocks" This exercise is to strengthen the buttocks is taken from the remarkable set of "shock" of exercises that take just 5 minutes a day. Lie on the floor face up, dilute his arms through the shoulders palms down and bend your knees, placing a foot on the floor. Slowly lift hips up, while holding his head, shoulders, hands and forearms pressed to the floor. Slightly vygnite lower back and tighten the muscles of the buttocks, then slowly return to starting position. Make 6.7 approaches. This exercise is aimed at improving the form and strengthen the buttocks muscles. 2. Stand up, put his feet shoulder width apart. Pull on your toes, legs slightly bend the knees and try to maintain balance. Keep the feet were placed symmetrically. Keep your back straight, lift the head, shoulders drawn back, put his hands on hips. In this position bend and unbend his feet, not straightening them to the end. Make 8 small sit-ups, then pause, then 10 more profound. 3. Standing on all fours, the emphasis on the forearms and knees. Raise the bent leg to the height of the pelvis and lower back almost to the floor. Do 8-10 times each leg. Exercises to do at a slow pace, with a force strained buttock muscle. 4. Standing in the back of the chair, lift left knee, and then expand it to the side. In order not to lose balance, grasp your right hand over his chair, put on his left thigh. Slightly bend your right knee bent, back straight, your muscles tense press. Squeeze your buttocks and Push deployed in the direction of the left foot back (as shown in the figure). Return to starting position. Perform 12-14 repetitions. 5. Lie on your stomach, bend your arms at the elbows, palms, place one on another and podoprite their chin. The chin is slightly pull ahead, so as not to interfere with breathing. Make sure when performing exercises chin remained immovable. Socks, turn inwards. Now slowly lift your left leg, without bending the knee, and simultaneously describes her small circles (sock at all times should be turned inwards). Then, continuing to do rotational movements, just slowly lower. In carrying out the movement, pull the leg, knee bend. Right leg (lying on the floor) should be fixed, the muscles tense. Do the same with the right foot. Repeat 30 times, alternating legs. It is important to perform this exercise slowly and keep socks rotated inward.