Buttocks beautiful with 6 easy exercises method

Buttocks beautiful - Who does not want a beautiful and toned buttock? As part of a series of slim and sleek body formation. Much you can do to get a beautiful butt, ranging from expensive treatment and care there is also a cheap and easy as it can be done at home. This article contains a variety of tips and exercises forming a beautiful buttock are easy to do for beginners and for who are already proficient.

Squat

1. Stand straight with feet shoulder width apart.
2. Bend your legs slowly until it reaches the sitting position (calf and thigh form a 90 degree angle). Make sure your back straight while doing this movement.
3. Enforce back foot by concentrating the load on the heels to return to the starting position. Perform up to 8-16 times.

Sitting wall

1. Stand about 60 cm from the wall as he leaned.
2. Lower your body until your knees forms a 90 degree angle and hold for 20-60 seconds while tightening the abdominal muscles.
3. Return to starting position, and then repeat the movement again.
   You also can use the exercise ball, or while holding dumbbells to increase intensity of workout.

Leg Press

This movement encourages activities basically include the load by using the feet, can use the machine at the gym or by using the bands.

Lunges

1. Position the body standing upright with both feet together, place hands on the side of the body while holding the dumbbell, and tighten your abdominal muscles.
2. Step right foot forward, bends your knees as if you'll fall to the floor until your right thigh parallel to the floor and thighs form a 90 degree angle. Keep your left leg behind the knee does not touch the ground every time you perform this movement, and make sure your back straight.
3. Return to starting position.
4. Do it also for the left leg, and repeat as many as 10-15 times.
   Note, do not let the knee is more forward than the toes.

Want more challenge? There are several tricks to burn more calories.

1. Add more weight on his right hand and left like in the picture.
2. Perform lunges in a matter of a more slowly and feel the muscles of the thighs, buttocks, and legs work.

Dead Lifts

1. Stand straight with hands on the side of the body while holding the dumbbell. Make sure your knees straight and tighten your abdominal muscles.
2. Bend over (like in the picture) to the front to 90 degrees, with hands hanging down.
3. Return to starting position and repeat up to 10-15 times.

Hip extension

1. Kneel on the mat, go to your knees hip-width apart, lower your body, and use both hands to rivet body with elbows directly beneath your shoulders (like on all fours).
2. Lift your right leg, and then stretch your back straight. Do the same for the left foot.
3. Repeat the movement up to 10 times.

Although age continues to run, but the youthfulness of the body may actually stay in your home will keep trying. For safety during practice, consider the capabilities and condition your body while exercising. Do not exercise beyond your limits.

If you want to increase the intensity of exercise for buttocks beautiful, increase gradually by increasing the number of repetitions of each movement.
Congratulations practice