How to pump up the ass at home?

How to pump up the ass quickly and efficiently?

This question is all the more concerned with fine half, especially before the summer season. Everyone is trying to bring its body in order to show off their figure. Most men who met a pretty girl, do not pay attention to the eyes, thought all the beauty, but solely on the breasts, ass and legs. In order to pump up the ass, is not necessarily written to the gym, because all you can do at home.

Some facts

Make an elastic ass and pump is not difficult at home. Most importantly - do not be lazy and constantly perform a special set of exercises. Form priests, as a rule, are not ideal for those girls who are sedentary. Israeli scientists have found that the larger the buttocks of those girls who work all day in the office at the computer. During seating receptacles are pressed, is formed stagnation, slowing metabolism. If you want to pump up the ass in a short time, then you must go to aerobic exercise. The most important thing - to forget about laziness. It is not necessary to throw all halfway! Due to the aerobic exercise can pump up the ass for a week. First, the muscles will ache, but this time you must endure.

If you can not go to aerobics how to pump up the ass at home?

Exercise 1

You must lie on your back, bend your knees hip-width apart, feet firmly pressed to the floor. First it is necessary to lift up the ass, as high as possible and hold for a few seconds, then move downward. This exercise should be done at least 30 times a day for one approach. If you are just getting started, you can do a day, three sets of 30 times. If you are an experienced athlete, can be increased to four or five approaches a day for 40 times each.

Activity 2

You must lie on your back, knees together, feet pressed to the floor. It is necessary to raise the ass up, fix a few minutes, and then fall down. Mandatory condition - knees together! This exercise will help remove laxity priests. Lesson is similar to Exercise 1.

Activity 3

To pump up the ass you must kneel, lean on straight arms. One leg must be straightened, pull back, to lift a straightened leg parallel to the floor and hold a minute. Return to the starting position. By performing this exercise is necessary to change feet.

Tips for home workout

Any workout begins with a warm up. Muscles need to be prepared and warmed up. For this campaign, or jump on the rope in place. You can play music and dance. You must perform the warm-up until the until the light perspiration on his back. Now you can start training.
Work must be constantly one to two days, only then you will see the result.
Do the exercises with your favorite music with a good mood.
At the end of the class is recommended that the final warm-up - dance with you! It helps to strengthen the body and uplift your mood. Now you know what to pump up the ass at home is very simple, the main thing - do not be lazy!