To get a cute tail must perform an exercise routine to tone up the glutei. We must be consistent and do exercises every day but reaches only 10 or 15 minutes.
some exercises simple but very effective to work the buttocks:
-squats: we must start standing and then separate the legs to the same width of the shoulders, not more. Then we must think knees until the hips are in the position as if we were to sit. In this position we must marry the glutei to work better, we hope a few seconds that then we must extend the legs. You must repeat this exercise in 3 sets of 10 times each.
-tripping or thrust: first we must stop with legs slightly apart, then we can use a stick broom, small weight or simply by placing the hands in the neck for them to be the height of the shoulders. We must then step long forward with one leg and bend your both at the same time. The bending of the knees must form an angle of 90 degrees. We then return to initial position and repeat with the other leg.
you can start with 2 sets of 10 repetitions until you get 3 sets of 15 repetitions.
-position of dancer: must get standing and support us in a bar, table or Chair, to maintain balance. We have to carry his right leg to a back, flexing it slightly and trying to raise the more possible. He then returns to initial position. We must repeat the same exercise with the other leg. Recommend 3 sets of 5 with each leg to reach a total of 15 times.
-floor position: we put ourselves in the position of dog on all fours and we raise and stretch the right leg as more than we can, then do a small rebound upwards at least 20 or 30 times. We then repeat with your left leg. We need to make 3 series with each leg
These are some simple exercises to do at home to strengthen and develop the glutei.
it is important to note that to achieve buttocks firm and models must work on a daily basis and unless we get used it can hurt us by exercise but with record results are very good.
